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
THURSDAY – CONDITIONING + STRENGTH (NEW FORMAT) This is a new setup we’re adding to the cycle.Until now, we always did strength and conditioning on separate days. Not anymore. This session mixes both — and it’s going to challenge you. How it works:...
Welcome to AES-19 Training Program This 6-week program is made to help you get stronger and build better endurance. We’re going back to a split routine, which means each day has a different focus — like lower body, upper body, or full body. Most...
During my last visit to the club, a few people came up and asked me questions about how to look better. The most common questions were: I want to lose weight but keep my muscles. I want to lose fat and build more muscle. Can I still lose fat if I...