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
Happy Friday, Let's talk about protein, a macronutrient you've probably heard plenty about. Protein provides essential amino acids that help build and repair tissues in your body, particularly skeletal muscle. Since muscle is composed of these...
On Fridays we will be focusing on the following: Strength Intensity 1: Two different rep schemes will be programmed for the dips to allow for a large accumulation of reps without getting bored. Strength Intensity 2: This section will compliment the...
Lower Body: On Thursdays for the next six weeks, we will be following the below format: Strength Intensity 1: The deadlift will be the focus of this progression. The weeks will alternate between technique focused on the odd weeks to a more...