mickc1965
Well-Known Member
Thursday 03 July 2025
Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest.
Hamstrings
• Seated Leg Curls (4-8 +5) - 110kgs x 8+3+2+2+2+2
Back
• Single Arm Cable (Nautilus) Seated Low Row (4-8 +5) - 55kgs x 8+3+3+3+2+2
• Single Arm Cable (Nautilus) Pulldown (4-8 +5) - 47.5kgs x 7+3+3+2+2+2
• Hammer Strength Back Extension (4-8 +5) - 110kgs x 8+6+6+5+4+3
• Cable (Instinct) Machine Shrugs (4-8 +5) - 65kgs x 8+7+6+6+6+6
Biceps
• Cable (Instinct) Single Arm Rope Hammer Curls (4-8 +5) - 15kgs x 8+3+3+3+3+3
Obliques / Lower Abs
• Hanging Knee Oblique Raises (AMRAP +5) - BW (per side) x 10+6+6+5+5+5
Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest.
Hamstrings
• Seated Leg Curls (4-8 +5) - 110kgs x 8+3+2+2+2+2
Back
• Single Arm Cable (Nautilus) Seated Low Row (4-8 +5) - 55kgs x 8+3+3+3+2+2
• Single Arm Cable (Nautilus) Pulldown (4-8 +5) - 47.5kgs x 7+3+3+2+2+2
• Hammer Strength Back Extension (4-8 +5) - 110kgs x 8+6+6+5+4+3
• Cable (Instinct) Machine Shrugs (4-8 +5) - 65kgs x 8+7+6+6+6+6
Biceps
• Cable (Instinct) Single Arm Rope Hammer Curls (4-8 +5) - 15kgs x 8+3+3+3+3+3
Obliques / Lower Abs
• Hanging Knee Oblique Raises (AMRAP +5) - BW (per side) x 10+6+6+5+5+5
Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.