Upper Body Push and Pull:
Tip: Welcome back to another training cycle
On Sundays, we will follow the format below for the next six-week training block.
Station1: Each week will be a horizontal push variation. The first week will be a flat bench press; the second will be an alternating dumbbell incline bench press. Both weeks hit similar muscle groups and movement patterns with subtle variations, allowing for a broader movement vocabulary and mental stimulation throughout the cycle.
Station 2: Each week, a vertical push and horizontal variation will complement the strength intensity section. This will balance out the upper body joints, leaving you feeling better. Several movement variations will work into this section for both movement patterns. Because the changes to these exercises will be subtle, they will still allow for a consistent progression from week to week.
Station 3: You explore a bicep curl variation and a shoulder raise variation each week. The bicep curl will change for weeks 1-3 and then repeat in weeks 4-6. This will allow you to train a variety of the muscles around the elbow but explore a degree of variation for several of the weeks. The shoulder raise also explores different planes, leading to a slightly different stimuli to the deltoid muscles.
Station 4: This section will contain a tricep exercise and carry that challenges the upper body. The combination works well together because the tricep is not heavily engaged in the carry. You will partially rest the triceps as you perform the carry and challenge other muscles.
Station 1: 10 min
BB Bench Press
4 Working Sets 5 reps
Station 2: 10 min
3 sets
1) Tall Kneeling Landmine Press Right then Left; 6
2) DB Chainsaw Right then Left; 10
Station 3: 10 min
4-5 working sets
1) Incline Spider Curl; 12 reps
2) Chest Supported DB Lateral Raise
Station 4: 10 min
4 sets
1) Banded Tricep Pushdown 12-20 reps
– directly into
2) Dual KB or DB Rack Carry; 30 meters
