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 1 Progression The pull-up is a very challenging exercise to see progression in for a few reasons: A single rep improvement can be comparable to a significant increase in bench press weight, like adding 20 pounds....
Lower Body: High Volume Strength Intensity It's crucial to incorporate both high-rep and low-rep training into your fitness routine, regardless of where you are in your journey. Think of it like preparing for a race: high rep training, akin to long...
Upper Body: Early Cycle Approach Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with a little...