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 Tricep push up
12 Dumbbell Front Raise
EMOM-AMRAP 45 sec
EMOM
45-sec-Tuck up
rest 15 sec
45-sec-Heel Tap
rest 15 sec
REPEAT
Weekly Structure & What to Expect AES-25 is a 6-week endurance-focused cycle. The goal is to improve the ability to sustain quality movement under fatigue, manage volume, and keep output consistent across longer sessions. Strength is still...
To help you track your strength progress across cycles, we’ve introduced a simple Performance Tracker Form. How it works Open the form: Select your name Select the exercise Enter: Best load (kg) you lifted Number of reps Submit the form That’s it....
Weekly Structure & What to Expect AES-24 keeps the same hypertrophy foundation as AES-23, but with a clear power bias built into the structure. The goal is not new skills — it’s better output from familiar liftsD. The Flow of the Week 🟥 Sunday...