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
Upper body Strength Intensity 1 Approach/Progression This six-week bench press progression alternates between a close grip bench press and a 1:1/4 barbell bench press to build upper body strength, particularly in the triceps, shoulders, and chest....
Lower body Weight Progression Approach When looking to progress weight from week to week in a training program, think about a few items. Keep in mind how long the training block is. In a proper progression, the maximal output occurs in the later...
Lower body 1-1/4 Back Squat The gradual increase in weight and reps throughout the progression ensures progressive overload, promoting muscle adaptation and strength gains while maintaining proper form and tempo. This approach is ideal for...