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
Full Body: Tip: TOUCH AND GO DEADLIFTS During a deadlift, initiating the movement from the floor can pose a significant challenge. The touch-and-go variation eliminates this hurdle after the initial rep, enabling you to maintain tension throughout...
Performance (Leg focused): Tip: Barbell complex Barbell complex is another way to light up the posterior chain. While this exercise involves more of the core and lower back, the complex load should be pretty light to allow for the majority of the...
Full Body: Tip: MIXED GRIP PULL-UPS The pull-up is one of the greatest lat exercises but is often performed with low quality, leading to more emphasis on the biceps and upper traps. To prioritize engagement of the lats, focus on pulling the...