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 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...
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...
On Fridays Upper body-focused The progressive overload principle is applied by aiming to increase dumbbell weight throughout the weeks on at least one movement. This progression is well-suited for inclusion in a functional bodybuilding program as...