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
Pull day: upper body focus Strength Balance Approach/Progression This progression spans six weeks, strategically alternating pull-ups and bicep curls or pull-ups and incline DB rows. By dedicating specific weeks to each exercise, the regimen...
On Fridays Upper body-focused The progressive overload principle is applied by aiming to increase dumbbell weight throughout the weeks on at least one movement. This progression is well-suited for inclusion in a functional bodybuilding program as...
On Thursdays Lower body-focused Strength Intensity 2 Approach/Progression During this six-week progression, the front squats will alternate each week between a 1-1-4 front squat and a traditional front squat Station 1: 10 min lift Sumo Deadlift (10...