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
Pull day: Over six weeks, this progression focuses on two primary exercises: Landmine Meadow Row/DB Bent Over Elbowing Row or Hip Thrust/Glute Bridge. The movements will alternate weekly to provide a novel stimulus and keep the training engaging....
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...
Upper Body Strength Balance This six-week tricep-focused progression is designed to enhance muscle endurance and strength through a combination of isolated and compound movements. Each week alternates between structured sets of single-arm tricep...