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 Strength Balance This six-week tricep-focused progression is designed to enhance muscle endurance and strength through a combination of isolated and compound movements. Each week alternates between structured sets of single-arm tricep...
Upper Body Conditioning Approach Intention This six-week progression of Interval Weightlifting emphasizes a high output on a cardio machine followed by an upper-body pressing movement. This section has a mix of posterior shoulder exercises to...
Upper body Strength Balance Approach/Progression This six-week progression focuses on building strong and healthy vertical pressing mechanics by incorporating various landmine press variations paired with different carrying exercises. Three sets of...