mickc1965
Well-Known Member
Sunday 02 February 2025
Back, Biceps, Hams & Adductors
Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE.
• Narrow Mag Grip Cable (1:1) Row (1x10 +5) - 99.7kgs x 10+4+3+3+3+2
• Straight Arm Cable (2:1) Pulldown (1x10 +5) - 80.5kgs x 10+4+4+3+3+3
• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5) - 140kgs x 18+10+8+7+6+5
• Cable 1 (1:1) Bayesian Curl (1x10 +5) - 17.5kgs per hand x 10+4+4+4+3+3
• Seated Leg Curls (1x15 +5) - 66kgs x 13+4+3+3+3+3
• Seated Adductor Machine (1xAMRAP +5) - 60kgs x 21+12+9+8+6+6
Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
Back, Biceps, Hams & Adductors
Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE.
• Narrow Mag Grip Cable (1:1) Row (1x10 +5) - 99.7kgs x 10+4+3+3+3+2
• Straight Arm Cable (2:1) Pulldown (1x10 +5) - 80.5kgs x 10+4+4+3+3+3
• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5) - 140kgs x 18+10+8+7+6+5
• Cable 1 (1:1) Bayesian Curl (1x10 +5) - 17.5kgs per hand x 10+4+4+4+3+3
• Seated Leg Curls (1x15 +5) - 66kgs x 13+4+3+3+3+3
• Seated Adductor Machine (1xAMRAP +5) - 60kgs x 21+12+9+8+6+6
Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.