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 Thursdays Lower body-focused Strength Intensity 2 Approach/Progression During this six-week progression, the front squats will alternate each week between a 1-1-4 front squat and a traditional front squat Station 1: 10 min lift Sumo Deadlift (10...
On Thursdays Strength Intensity 1 Approach/Progression This six-week progression alternates between performing Sumo Deadlifts and Deficit Sumo Deadlifts, emphasizing strength and hypertrophy through high levels of muscular tension and large ranges...
Pull day: upper body focus Strength intenisty 1 Approach/Progression Over the next six weeks, the progression focuses on building strength and muscle mass in the back through variations of dumbbell rows. To maximize results, ensure consistent...