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: Strength Intensity Progression Ring rows and pull-ups are two of the greatest exercises for forcing a high level of muscular tension in the areas being trained. The back muscles working during these exercises are quite literally...
Lower Body: Tip: Every week we will see a strength intensity section that explores several different squat and lunge exercises but assures each week that the time under tension on the quads is high. Each week of this progression, focus on getting...
Where does SQD5 stand out among the different of training approaches in the fitness industry? We craft engaging workouts that infuse variety and enjoyment into a consistent training framework. When SQD5 was established, I aimed for our Aesthetic...