Build to a crisp top set that leaves 1 rep in reserve, then take the back-off work at a controlled tempo. Accessory supersets can be scaled by dropping one set, reducing load, or swapping to goblet squats and bodyweight split squats if you want a lighter lower-body day. Inspired by today's trends — Workouts This Week - Sand & Steel Fitness.
- 1 Front Squat
- 4 Front Squat
- 8 Romanian Deadlift
- 10 Bulgarian Split Squat
- 15 Seated Calf Raise
- 12 Hanging Knee Raise
EQUIPMENT
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Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Upper Body / Posterior Chain Strength
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