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 On Wednesdays for the next six weeks, we will follow the format below. Station 1: 10 min lift Strength Intensity 4-5 Working Sets Dumbbell Bent Over Row Working Set 1 - 15 reps - RPE 7 Working Set 2 - 12 reps - Increase...
On Mondays for the next six weeks, we will follow the format below. Strength Intensity: Close Grip Bench Press or 1:1/4 Bench Press Strength Balance: Delts, Vertical Press, Carry Conditioning: Interval Weightlifting focusing on upper body pressing...
Lower Body On Sundays for the next six weeks, we will follow the format below. Strength Intensity 1: Rear Foot Elevated Split Squat Progression Strength Intensity 2: Dumbbell Romanian Deadlift or Barbell Romanian Deadlift Strength Balance: Back...