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
Upper Body: Strength Intensity 2 Progression Due to delt fatigue from the shoulder raises, expect a satisfying burning sensation in this area during pressing movements. Maintain moderate weight to prioritize precise pressing mechanics. Keep the...
Upper Body The row complex will alternate each week to hit various angles of the shoulders and back. Paired with the body row variation, the entire back will be worked in this section. This week, there have been several areas to push the intensity...
Lower Body: Strength Intensity 1: In the first few sets, the reps should feel easy; this will allow you to really dial in the technique. Fatigue will accumulate as the sets go on, making the final few sets challenging. If you select the correct...