1. Barbell Hip Thrust
Sets & Reps: 4 × 8-12 | RIR: 1-2 | Tempo: 2-1-1-0
0
Rest: 2 min
Key Form Cue:
Drive through your heels and squeeze your glutes hard at the top. Keep your chin tucked.
2. Lat Pulldown (Wide Grip)
Sets & Reps: 4 × 8-10 | RIR: 1-2 | Tempo: 3-0-1-0
0
Rest: 90 sec
Key Form Cue:
Pull the bar to your upper chest, leading with your elbows.
3. Single Arm Dumbbell Row
Sets & Reps: 3 × 20 | RIR: 1-2 | Tempo: 2-0-1-0
0
Rest: 90 sec
Key Form Cue:
Pull the dumbbell towards your hip, not straight up, to engage the lats.
4. Barbell Bicep Curl
Sets & Reps: 3 × 20 | RIR: 1-2 | Tempo: 2-0-1-0
0
Rest: 60 sec
Key Form Cue:
Keep your elbows locked at your sides; avoid using momentum to swing the weight.
5. Face Pull (cables)
Sets & Reps: 3 × 20 | RIR: 1 | Tempo: 2-1-1-0
0
Rest: 60 sec
Key Form Cue:
Pull the handles towards your face while externally rotating your shoulders.