Upper Body:
Welcome back to another training cycle of AESTHETIC!
On Sundays, we will follow the format below for the next six-week training block.
Strength Intensity 1: Each week will be a horizontal push variation. The first week will be an incline bench press; the second will be a dumbbell bench press. Both weeks hit similar muscle groups and movement patterns with subtle variations, allowing for a broader movement vocabulary and mental stimulation throughout the cycle.
Strength Intensity 2: Each week will be a delt raise and vertical push superset. This continues with the theme of the day of upper body pushing.
Strength Balance: he PUSH giant set will focus on a bench press or bench fly progression paired with a pushup and a tricep exercise. Expect the triceps to be smoked by this point by squeezing all remaining juice out with this tri-set.
Push Intervals: To continue with the day’s theme, the conditioning will be biased toward upper-body pushing exercises. Expect bodyweight pushing movements like dips and some abdominal work to pair with it or some posterior shoulder and scapular stabilization work.
Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
Station 2: 10 min
EMOM
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
Station 3: 10 min
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
Station 4: 10 min
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
45 sec Tall Plank