Upper Body Push:
Tip:
Early Cycle Approach
Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with a little room in the tank is essential to allow you to progress for the remaining 4 to 5 weeks of the program. With every new training block comes new exercises, rep and set formats, and conditioning styles. To get the most out of the six-week training block, we recommend taking the first and second weeks closer to RPE 7-8 on most exercises to allow for progressing towards RPE 9-10 in the later weeks. Following this structure eliminates the need for de-load weeks and allows for long-term sustainable progress.
Station 1: 10 min
4 sets
10reps Alternating Low Incline Dumbbell Bench Press
Station 2: 10 min
3 sets
6/arm Half Kneeling Single Arm Dumbbell Press
12/arm Landmine Meadows Row
Station 3: 10 min
5 working sets
1) 12 DB Curl
rest 15 sec
2) 12 Prone Rear Delt Swing
Station 4: 10 min
4 working sets
1) 12-20 Dumbbell Skull Crushers
directly into
2) 30m Dumbbell Farmer Carry OR 30 sec March in Place
