Activations/prep
A1 chest supported tbar rows – 6-10 reps, 2 sets, 3 minutes rest before top sets
B1 pull down – 6-10 reps, 2 sets, 3 minutes rest before top sets
C1 chest supported lat row – 6-10 reps, 2 sets, 3 minutes rest before top sets
D1 2-position cable pull over – 10-20 reps
D2 cable high row – 10-15 rep
D3 low back extensions* – 10-20 reps
2-3 sets, 1 minute rest between rounds
*drop set on last set
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/Prep
A1 flat machine press – 6-10 reps, 2 sets, 3 minutes rest before top sets
B1 incline band Smith – 6-10 reps, 2 sets, 3 minutes rest before top sets
C1 roller cable flys – 8-12 reps, 6-10 reps, 2 sets, 2 minutes rest before top sets
D1 top half pec dec – 10-15 reps
D2 bottom half DB fly – 10-15 reps
D3 iso hold – 30 seconds
2-3 rounds, 60 seconds rest between rounds
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 single arm preacher curls – 6-10 reps
A2 Swiss close-grip press with chains – 6-10 reps
2 sets, 3 minutes rest before top sets
B1 machine or hammer curl (pick) – 8-12 reps
B2 cable cross triceps extension – 8-12 reps
2 sets, 2 minutes rest before top sets
C1 high cable curls – 10-15 rep
C2 incline DB curls – 10-15 reps*
C3 rope extensions – 10-15 reps
C4 rope overhead extensions – 10-15 reps*
2 sets, 1 minute rest between rounds
*30 second iso hold on the last set
**all sets listed are working sets. Always take as many warmup sets as needed
Activations/Prep
A1 pin pronation/supination (sub with offset DB) – 3 sets, 8-10 reps (total), 30 seconds rest between sets
B1 wrist curls – 12-15 reps
B2 wrists extension – 12-15 reps
3 sets, no rest between exercises
C1 pronated DB curls – 12-15 reps
C2 DB hammer curls – AMRAP (same weight as above)
3 sets, 1 minute rest between rounds
D1 farms walk (trap bar or dumbbells) – 3 sets, 50-60 second per set, 1 minute rest between sets
**all sets listed are working sets. Always take as many warmup sets as needed.
The piece of equipment for the first exercise is called: “Titan Loadable Power Pin”
Activations/prep
A1 wide grip tbar rows – 2 sets, 6-15* reps, 3 minutes rest before working sets
*one drop set after second working set
B1 ring high rows – 2 sets, 6-15* reps, 2 minutes rest before working sets
*one drop set after second working set
C1 low back extensions- 2 sets, 10-15* reps, 90 seconds rest before working sets
*one drop set after second working set
**all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 low incline swiss bar press – 5-8 reps, 1 set, 3 minutes rest before working set
B1 low incline swiss bar press – 5-8 reps
B2 dips (ring or machine) – 5-8 reps
1 set, 3 minutes rest before working set
C1 low incline swiss bar press – 5-8 reps
C2 dips (ring or machine) – 5-8 reps
C3 banded flys – 8-12 reps
1 set, 2 minutes rest before working set
D1 low incline swiss bar press – 5-8 reps
D2 dips (ring or machine) – 5-8 reps
D3 banded flys – 8-12 reps
D4 banded push-ups – 5-20 reps*
1 set, 2 minutes rest before working set
*drop set to BW
***all sets listed are working sets. Always take as many warmup sets as needed.
Efficient Pull Day
Activations/prep
A1 ring pull ups* – 5-8 reps
A2 band pull-overs** – 15+
1-2 sets, 3 minutes rest between rounds
*two drop sets
**down to one knee drop set, focus on lengthened range
B1 tbar rows* – 6-8 reps
1-2 sets, 2 minutes rest between rounds
*two drop sets
C1 incline DB curls – 8-12 reps
C2 spider curls – 8-12 reps
C3 incline curl (dropped weight) – 8-12 reps
1-2 sets, 90 seconds rest between rounds
**all sets listed are working sets. Always take as many warmup sets as needed.
A1 banded rack RDLs – 6-8 reps, 2-3 sets, 2 minutes rest before working sets
B1 leg press – 8-12 reps, 2-3 sets, 2 minutes rest before working sets
C1 lying DB leg curls* – 8-10 reps
C2 Rear foot elevated split squats – 8-10 reps
2-3 sets, 90 seconds rest between rounds
D1 barbell bridges – 10-12 reps
2 sets, 60 seconds rest before working sets
E1 banded barbell bridges – 10-12 reps
2 sets, 30 seconds rest before working sets
F1-3 banded bridge/squat/adductor complex – 30+ reps total
1-2 rounds, 30 seconds rest between rounds
**all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 reverse band Swiss overhead press – 5-15 reps total*
A2 band lateral – 10-20 reps**
A3 band rear delt – 10-20 reps**
A4 banded face pull – 10-15 reps
A5 banded upright row – 10-15 reps
2-3 rounds, 3 minutes rest before working rounds
*drop set. First set 5-8 reps. Total with drop up to 15 reps
**start in shortened range. Step back twice to overload mid/lengthened range
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/prep
A1 close grip Swiss bar with chains – 5-8 reps
A2 single arm preacher – 5-10 reps
2 sets, 90 seconds rest between rounds
B1 cable cross triceps extensions- 10-12 reps
B2 single arm hammer curls – 8-10 reps
2 sets, 90 seconds rest between rounds
C1 Swiss floor triceps extensions* – 8-20 reps
C2 machine preacher* – 8-20 reps
2 sets, 45 seconds rest between rounds
*drop sets on both
***all sets listed are working sets. Always take as many warmup sets as needed.
Activations/Prep
A1 high incline Swiss press – 5-6 reps
A2 banded decline flies – 12-15 reps
A3 DB flys – 10-15 reps
1-2 rounds, 3 minutes rest before top set
B1 DB laterals – 10-12 reps
B2 DB rack isomentronics – as long as possible
B3 rack isometronics – as long as possible
B4 DB isometrics – as long as possible
B5 banded face pull – 20 rep
B6 banded bottom laterals – AMRAP
***all sets listed are working sets. Always take as many warmup sets as needed.
