Upper Body:
Tip:
On Wednesdays, for the next six weeks, for the next six weeks, we will be following the below format.
Strength Intensity 1: Dips and pull-ups will be utilized to build some serious upper body strength with your body weight. This format is different from other cycles. It will include a high number of sets with moderate to low reps. The accumulation of all reps is where the stimulus is coming from, not just a single set. This will make the first 1-2 sets feel easier, but you should feel the challenge as you approach your 5th or 6th set.
Strength Intensity 2: The exercises selected for this section will complement the first section nicely. The first section will alternate weeks between a dip and pull-up (push and pull). The strength balance will alternate between a pull and a push. This section is also complimentary to the first section, as the high-volume sets complement the low-volume sets.
Strength Balance: The emphasis will be more on arm isolation.
Station4: Rounding out a full upper body session with additional core work.
Station 1: 10 min
7-8 sets
10-12 Supinated Strict Pullup
Station 2: 10 min
7-8 Sets
5 Strict Bar Dip with weight
Station 3: 10 min
4-5 sets
1) 8-10 DB Skull Crusher
with same weight perform
2) AMRAP (1 Max Unbroken Set) Alternating DB Curl
Station 4: 10 min
4 Sets
Every 2:30
40 sec Forearm Plank
30 sec Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants)