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
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...
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...