4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
EMOM
12 Diamond push up
12Supinated Dumbbell Front Raise
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT
On Fridays Upper body-focused Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15 Dumbbell Upright Row Aim for RPE 7 on the first working set. Keep the weight the same for...
Pull day: upper body focus Strength Balance Approach/Progression This progression spans six weeks, strategically alternating pull-ups and bicep curls or pull-ups and incline DB rows. By dedicating specific weeks to each exercise, the regimen...
On Fridays Upper body-focused The progressive overload principle is applied by aiming to increase dumbbell weight throughout the weeks on at least one movement. This progression is well-suited for inclusion in a functional bodybuilding program as...