Upper Body Push and Pull:
Tip: Strength Intensity 1 Progression
This will be your second week for the flat bench press. We will keep aiming for 4 working sets for 5 reps. you can do the following warm up sets to find your weight:
- Warm-up Set – 10 reps – Easy
- Warm-up Set – 5 reps – RPE 6
Station 1: 10 min
BB Bench Press
4 Working Sets 5 reps
Station 2: 10 min
3 sets
1) 6/arm Tall Kneeling Filly Press
2) 10/arm Split Stance Dumbbell Meadow Row
Station 3: 10 min
5 working sets or at least 4 sets
1) 12 Hammer Curl
2) 12 Dumbbell Full Raise
Station 4: 10 min
4 working sets
12 Dumbbell Overhead Tricep Extension
30m/side Dumbbell Filly Carry