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 Push and Pull: Tip: Strength Balance Progression This section explores several different curl exercises that hit various bicep muscles. The biceps brachi (long and short head), the brachialis, and the brachioradialis are all muscles that...
Upper Body: Tip: Push-ups Push-ups are timeless exercises because of their value to each individual's training. We will change the push-up variation for each week of this progression. Because the push-up acts as a very safe exercise to push to...
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...