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: Station 1: 10 min Every 2:00 x 5 sets (1 warm up + 4 working) Cyclist Back Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 8 reps - same weight as set 1 Working Set 3 - 8 reps - same weight as set 1 Working Set 4 - 8 reps - same...
Upper Body: Strength Intensity 2 Progression Due to delt fatigue from the shoulder raises, expect a satisfying burning sensation in this area during pressing movements. Maintain moderate weight to prioritize precise pressing mechanics. Keep the...
Upper Body The row complex will alternate each week to hit various angles of the shoulders and back. Paired with the body row variation, the entire back will be worked in this section. This week, there have been several areas to push the intensity...