Upper Body:
Tip:
On Saturdays, we will be focusing on the following:
Strength Intensity 1: A vertical push variation will occur each week. Each week will alternate between a barbell press and a dumbbell press. The barbell press will include slight weekly variations to challenge the pressing motion.
Strength Intensity 2: This section will complement the first section nicely. The first section includes a vertical push, and the second will consist of a pulling superset. Each pulling exercise will emphasize a slightly different plane of motion.
Strength Balance: This section will emphasize the areas that have yet to be worked thus far on this day. The chest and delts will be hit using a pushup variation and a shoulder raise.
Core: Finish with old-school abdominal exercises each week for a strong stimulus.
Station 1: 10 min
4 working sets
10 reps Seated Barbell Press
Station 2: 10 min
4 working sets
10 Pronated Strict Pull Up
10 Dumbbell Pull Over
Station 3: 10 min
EMOM
15 push
12 bend over reverse fly
Station 4: 10 min
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT