Week A
Var A
Lower focus

Exercises

Sets

Reps

Pull over

3

feelin

Face pulls

3

feelin

Row

4

5

Close Grip Pull down

3

10

Close Grip Row seated

3

10

1-Arm Row

2

12

RDL

2

6

Abs 1 (Suitcase lifts, leg lifts and

3

10

Total Sets Lower:
11
Var B
Upper focus

Exercises

Sets

Reps

Pull over

3

feelin

Face pulls

3

feelin

Pull ups (resisted)

8

4

1-Arm Row

4

8

Wide Grip Pull Down

3

10

Single arm pull down

3

8to12

Reverse pec deck

2

10to15

Abs (Suitcase Deadlift)

3

8 each arm

Abs (Cable crunch)

3

10

Total Sets Upper:
13

Rest time

Weight

60/120s

75% 1RM

RPE

60s
60s
60s

30kg

60s

90kg

Rest time

Weight

RPE

60/120s

BW + 10kg

9

60s
60s
60s
60s

Notes

Wee

Results:
Sets

Focus on keeping a strict and hard back
"
Squeeze the traps hard
Lean back slightly and feel the lats on fire
Hold the lats but drop the shoulders forward.
Stabilise and focus
Lower the weight and keeo the back straight

Wee
Sets

Notes
Focus on keeping a strict and hard back

Results:

Wee
Sets

"
Engage the scapula and pull hard.
Stabilise and focus
Lean back slightly and feel the lats on fire
Get a full stretch but pull hard
Butt back chest forward

Wee
Sets

Week 1
Reps

Rest time

Week 2
Weight

Sets

Reps

Week 5
Reps

Rest time

Week 6
Weight

Sets

Reps

Week 1
Reps

Rest time

Rest time

Rest time

Week 2
Weight

Sets

Reps

Week 5
Reps

Rest time

Rest time

Week 6
Weight

Sets

Reps

Rest time

eek 2

Week 3
Weight

Sets

Reps

eek 6

Rest time

Week
Weight

Sets

Week 7
Weight

Sets

Reps

eek 2

Rest time

Week
Weight

Sets

Week 3
Weight

Sets

Reps

eek 6

Rest time

Week
Weight

Sets

Week 7
Weight

Sets

Reps

Rest time

Week
Weight

Sets

Week 4
Reps

Rest time

Weight

Week 8
Reps

Rest time

Weight

Week 4
Reps

Rest time

Weight

Week 8
Reps

Rest time

Weight