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 Intensity 2 Progression Due to delt fatigue from the shoulder raises, expect a satisfying burning sensation in this area during pressing movements. Maintain moderate weight to prioritize precise pressing mechanics. Keep the...
Upper Body The row complex will alternate each week to hit various angles of the shoulders and back. Paired with the body row variation, the entire back will be worked in this section. This week, there have been several areas to push the intensity...
Lower Body: Strength Intensity 1: In the first few sets, the reps should feel easy; this will allow you to really dial in the technique. Fatigue will accumulate as the sets go on, making the final few sets challenging. If you select the correct...