Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
40 sec Plank Dumbbell Pull Through
Weekly Structure & What to Expect AES-25 is a 6-week endurance-focused cycle. The goal is to improve the ability to sustain quality movement under fatigue, manage volume, and keep output consistent across longer sessions. Strength is still...
To help you track your strength progress across cycles, we’ve introduced a simple Performance Tracker Form. How it works Open the form: Select your name Select the exercise Enter: Best load (kg) you lifted Number of reps Submit the form That’s it....
Weekly Structure & What to Expect AES-24 keeps the same hypertrophy foundation as AES-23, but with a clear power bias built into the structure. The goal is not new skills — it’s better output from familiar liftsD. The Flow of the Week 🟥 Sunday...