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: Over six weeks, this progression focuses on two primary exercises: Landmine Meadow Row/DB Bent Over Elbowing Row or Hip Thrust/Glute Bridge. The movements will alternate weekly to provide a novel stimulus and keep the training engaging....
Pull day: upper body focus Strength Balance Approach/Progression This progression spans six weeks, strategically alternating pull-ups and bicep curls or pull-ups and incline DB rows. By dedicating specific weeks to each exercise, the regimen...