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: The progression for this cycle will come primarily through increasing weight or increasing sets. Station 1: 10 min Every 2:00 x 5 sets (1 warm up + 4 working) Cyclist Front Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 5 reps -...
Upper Body: Station 1: 10 min 4 SETS Incline Bench Press 12/10/8/6 reps Station 2: 10 min 4 SETS 10 Dumbbell Lateral Raise 10 Back Support Dumbbell Arnold Press Station 3: 10 min 3 SETS 10 Narrow Grip Dumbbell Bench Press directly into 12-15 Push...
Upper body Strength Balance Progression Increase the weight of the movement each week with the goal of matching the same reps. Towards the end of this progression, you may find it challenging to continue to match reps at higher weights; that is...