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
Lower body Hand Supported Suitcase Rear Foot Elevated Split Squat: Approach/Progression This six-week progression focuses on the hand-supported suitcase rear foot elevated split squat, gradually increasing intensity and complexity to build lower...
On Fridays Upper body-focused Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15 Dumbbell Upright Row Aim for RPE 7 on the first working set. Keep the weight the same for...
On Thursdays Lower body-focused day will surely torch the legs. Station 1: 10 min lift Sumo Deadlift (10 min) 3 working sets: For advanced clients follow the below format 3 Warm up Sets Warm-up Set 1 - 8 reps - Easy - RPE6 Warm-up Set 2 - 6 reps -...