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