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
Upper body push We are back to 8 sets of 3 reps in the Bench Press for the Strength Intensity section. Follow the loading notes for specific weight adjustments. The value of repeating the same rep scheme is that you learned how to approach it the...
Upper body push In the Strength Intensity section, the bench press has switched to a 1:1/4 bench press with a different rep scheme. Last week included 8 sets of 3 reps. This format generally feels easy for the first several sets and difficult for...
Upper body push On Sundays for the next 6 weeks, you will perform an upper body push day. This day emphasizes the chest, shoulders, and triceps. Aim to put high intensity into the Strength Intensity section, with the goal of lifting the most weight...