Upper Body:
Strength Intensity 2 Progression
Due to delt fatigue from the shoulder raises, expect a satisfying burning sensation in this area during pressing movements. Maintain moderate weight to prioritize precise pressing mechanics. Keep the shoulder raise weight consistent across all weeks to gauge load progression in vertical pressing exercises effectively.
Station 1: 10 min
4 SETS
Dumbbell Bench Press
12/10/8/6 reps
Station 2: 10 min
3 SETS
10 DB Shoulder Front Raise
6 Dual DB Strict Press
6 Dual DB Push Press
Station 3: 10 min
3 SETS
10 Deficit Push Up
directly into
12-15 Flat Bench Fly Press
directly into
15-20 Banded Overhead Tricep Extension
Station 4: 10 min
EMOM
1 min max cardio
12 DB reverse fly
45 sec Quadruped shoulder tap
