Upper Body Push and Pull:
Tip: Strength Balance Progression
This section explores several different curl exercises that hit various bicep muscles. The biceps brachi (long and short head), the brachialis, and the brachioradialis are all muscles that assist in the curling motion or bending of the elbow. The subtle changes to the biceps exercises that involve different amounts of pronation and supination of the forearm all hit these three muscles slightly differently.
There is a similar effect with the shoulder raises for this training section. The primary shoulder muscles trained are the front delt, lateral delt, and rear delt. The exercises selected for this training section primarily work the lateral and rear delt as the pressing from the first two sections works a lot of front delts on this day. This is a way to pick complementary exercises, making every day feel more well-rounded and not allowing you to overtrain any one muscle.
Station 1: 10 min
BB Bench Press
4 Working Sets 5 reps
Station 2: 10 min
3 sets
6/arm Half Kneeling Single Arm Dumbbell Press
12/arm Landmine Meadows Row
Station 3: 10 min
5 working sets
1) 12 DB Curl
rest 15 sec
2) 12 Prone Rear Delt Swing
Station 4: 10 min
3-4 working sets
12 Dumbbell Overhead Tricep Extension
30m/side Dumbbell Filly Carry
