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
SQUAD FAM, Welcome to a new training cycle! Aesthetic 13 is structured to maximize muscle building through targeted weight training sessions spread over five days a week. We're going to pack your time in this program full of resistance training. We...
Upper Body Push and Pull: Tip: Late Cycle Approach As you approach the last couple weeks of the training cycle, you should be very familiar with the formats and exercises being performed. Utilize this to your advantage to maximize the stimulus you...
Upper Body: Tip: Ab Station Aim to push the intensity of the stimulus on the abs each week. Although the abdominal pump can be uncomfortable, focus on pushing this discomfort just a little more each week to learn more about where your limits are....