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
FULL Body Push You have put in such good work up to this point in the training cycle. Finish with the sprinkles on top. Continue to pay close attention to the loading notes to maximize the stimulus from the training. Station 1 L 4 WORKING SETS...
Upper body back This is the last week of the training cycle, and it's Wednesday. You are probably feeling a bit fatigued from this training block, and that is to be expected. Continue to put forth a good effort and finish this training block's last...
Upper boy pull You are in the last two weeks of the training cycle and should be very familiar and confident with the exercises. Continue to follow the loading notes to guide your effort and maximize the remainder of this training block. Station 1:...