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: Tip: Ab Station Aim to push the intensity of the stimulus on the abs each week. Although the abdominal pump can be uncomfortable, focus on pushing this discomfort just a little more each week to learn more about where your limits are....
Lower Body: Tip: Strength Intensity Progression For those of you who have been deadlifting or squatting heavily for a long time, you may have already experienced this: leaving a rep or two in the tank each week for years on end leads to incredible...
Upper Body: Tip: Ab exercises Including abdominal work consistently in your training helps you maintain some of the specific strength of the abdominals to better execute the other exercises in training that require stability in the abdominal/core...