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
On Thursdays Strength Intensity 1 Approach/Progression This six-week progression alternates between performing Sumo Deadlifts and Deficit Sumo Deadlifts, emphasizing strength and hypertrophy through high levels of muscular tension and large ranges...
Pull day: Training the non-mirror muscles The pull day is a big focus on muscles that can not be seen in the mirror. It is easy to see how your quads, abs, or pecs are progressing, but harder to identify when your lats, traps, or hamstrings are...
On Thursdays Lower body-focused: Conditioning : Pacing: For set-rep and AMRAP formats, find a sustainable pace that allows you to maintain quality form throughout the workout. Avoid starting too fast to prevent early fatigue. Prioritize proper...