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
Lower Body On Sundays for the next six weeks, we will follow the format below. Strength Intensity 1: Rear Foot Elevated Split Squat Progression Strength Intensity 2: Dumbbell Romanian Deadlift or Barbell Romanian Deadlift Strength Balance: Back...
Dip progression: As the weeks go on, focus on improving quality instead of changing loading assistance. Improving quality in the dip means working through more range of motion, keeping better positions of the shoulder blades, and sticking...
Lower Body: Station 1: 10 min Conventional Deadlift 8 sets Warm-up Set - 10 reps - RPE 5-6 Set 1-7 - 3 reps - same weight for all sets Working Set 8 - Max unbroken reps at Set 1 weight Effort Note: This rep scheme is utilized to work on technique...