mickc1965
Well-Known Member
Thursday 25 December 2025 @ 07:25hrs
Training Protocol
All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.
Rest Periods
2 minute rounds on delts, forearms and core.
Delts
• Cable (Spirit 1 - P12) Single Arm Side Lateral Cuffed Raises (1x 6-12)
31.8kgs x 10
• Cable (Spirit 1 - P3) Single Arm High Crossover Rear Delt Cuffed Flies (1x 6-12)
27.2kgs x 12
Back - load reduced to approximately 75% with reps staying at 8 due to pulled lat.
• Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8)
3x warm up sets
128.2kgs x 8
• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)
2x warm up sets
53.6kgs x 8
• Hammer Strength Iso-lateral Plate Loaded (including starting resistance of 1.5kgs per arm) Single Arm Neutral Grip Lat Pulldown(1x 4-8)
2x warm up sets
46.5kgs x 8
• BB Rack Pulls with Shrug (1x4-8)
2x warm up sets
90kgs x 8
Forearms
• DB Single Wrist Curls (1x 6-12)
15kgs x 10
• DB Single Reverse Wrist Curls (1x 6-12)
15kgs x 10
Core
• Lying Leg Raises (1x AMRAP) x 21
• Heel Taps (1x AMRAP) x 21
• Ab Crunches (1x AMRAP) x 21
Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
Training Protocol
All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.
Rest Periods
2 minute rounds on delts, forearms and core.
Delts
• Cable (Spirit 1 - P12) Single Arm Side Lateral Cuffed Raises (1x 6-12)
31.8kgs x 10
• Cable (Spirit 1 - P3) Single Arm High Crossover Rear Delt Cuffed Flies (1x 6-12)
27.2kgs x 12
Back - load reduced to approximately 75% with reps staying at 8 due to pulled lat.
• Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8)
3x warm up sets
128.2kgs x 8
• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)
2x warm up sets
53.6kgs x 8
• Hammer Strength Iso-lateral Plate Loaded (including starting resistance of 1.5kgs per arm) Single Arm Neutral Grip Lat Pulldown(1x 4-8)
2x warm up sets
46.5kgs x 8
• BB Rack Pulls with Shrug (1x4-8)
2x warm up sets
90kgs x 8
Forearms
• DB Single Wrist Curls (1x 6-12)
15kgs x 10
• DB Single Reverse Wrist Curls (1x 6-12)
15kgs x 10
Core
• Lying Leg Raises (1x AMRAP) x 21
• Heel Taps (1x AMRAP) x 21
• Ab Crunches (1x AMRAP) x 21
Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.