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
From Endurance to Aesthetic Strength We’ve just finished a demanding endurance phase — high volume, long efforts, pure grind. You built an engine that can go the distance. Now, we turn that engine into power and shape. AES-23 is the hypertrophy...
Let’s get this straight — when we talk about AES cycles at SQD5, we’re not talking about random workouts.We’re talking about training. There’s a big difference between exercising and training. Exercise is about burning calories. Training is about...
AES-21 is a 6-week training cycle built around one clear goal: developing explosive power and speed. Through heavy compound lifts, plyometric drills, and short bursts of conditioning, you’ll train your body to store energy and release it fast. The...