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: Tip: Station 4 Aim to do as many reps as possible before you break up. Do not focus too much on the progression from week to week in this section. Focus more on the stimulus that you are getting in the present moment. Push as much as...
Upper Body: Tip: Final week approach The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake...
Lower Body: Tip: Heavy Weight Approach Performing a heavy squat is a unique skill in and of itself. It can be daunting to see 3 or 4 reps on any workout, but that is not the intention for this day in training. The gradual progression of weights...