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
THURSDAY – CONDITIONING + STRENGTH (NEW FORMAT) This is a new setup we’re adding to the cycle.Until now, we always did strength and conditioning on separate days. Not anymore. This session mixes both — and it’s going to challenge you. How it works:...
Welcome to AES-19 Training Program This 6-week program is made to help you get stronger and build better endurance. We’re going back to a split routine, which means each day has a different focus — like lower body, upper body, or full body. Most...
During my last visit to the club, a few people came up and asked me questions about how to look better. The most common questions were: I want to lose weight but keep my muscles. I want to lose fat and build more muscle. Can I still lose fat if I...