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
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....
Lower Body: Tip: Strength Intensity Progression For those of you who have been deadlifting or squatting heavily for a long time, you may have already experienced this: leaving a rep or two in the tank each week for years on end leads to incredible...
Upper Body: Tip: Ab exercises Including abdominal work consistently in your training helps you maintain some of the specific strength of the abdominals to better execute the other exercises in training that require stability in the abdominal/core...