Upper Body Push and Pull:
Tip: Late Cycle Approach
As you approach the last couple weeks of the training cycle, you should be very familiar with the formats and exercises being performed. Utilize this to your advantage to maximize the stimulus you can get. The greater the stimulus, the greater the adaptation.
The later weeks of the cycle are where the benefit of variety and consistency match in a beautiful medley. There is a sweet spot between these two variables that we at sqd5 believe is the best way to progress in training for a long time to come. Variety is beneficial for various reasons; consistency is potentially even more beneficial for multiple reasons. sqd5 is built on a combination of variety and consistency, leading to athletes feeling not burnt.
Station 1: 10 min
4 sets
10reps Alternating Low Incline Dumbbell Bench Press
Station 2: 10 min
3 sets
1) 6/arm Tall Kneeling Filly Press
2) 10/arm Split Stance Dumbbell Meadow Row
Station 3: 10 min
5 working sets or at least 4 sets
1) 12 Hammer Curl
2) 12 Dumbbell Full Raise
Station 4: 10 min
4 working sets
12 Dumbbell Overhead Tricep Extension
30m/side Dumbbell Filly Carry