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
45 sec Extended Plank
Lower body Hand Supported Suitcase Rear Foot Elevated Split Squat: Approach/Progression This six-week progression focuses on the hand-supported suitcase rear foot elevated split squat, gradually increasing intensity and complexity to build lower...
On Fridays Upper body-focused Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15 Dumbbell Upright Row Aim for RPE 7 on the first working set. Keep the weight the same for...
Welcome to AES-14, similarly to AES-13 we aim to get you 40 minutes of training that focuses on muscle building weight training and 10 minutes of core and conditioning (more conditioning in this cycle though). We expect that you are using this to...