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
Upper body back The focus for today is on the pulling muscles. The lats, rhomboids, biceps, upper traps, and rear delts all fit into this category. Although these are not the "mirror muscles" that most individuals think to focus on, they are...
Lower Body The strength intensity sections will remain the same for the first 3 weeks of this training block. A benefit to performing the same exercise three weeks in a row is that it is more fresh in your mind, leading to better execution and more...
Lower Body Mondays for the next 6 weeks will emphasize the lower body. A unique format change to this day is starting with lunges before squats. One reason we included this switch is to give you a chance to stimulate each side individually before...