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
FULL Body Push You are nearing the end of the cycle. In many sections, the reps continue to decrease, and the RPE continues to increase. This means heavier loads and more effort. Trust that you have built a great base to allow for this increase in...
FULL Body Push You are back to the same bench press variation as week 2. You will continue to alternate in this fashion for the remainder of the training block. Station 1 L 4 WORKING SETS Dumbbell Bench Press 8I6l4 reps then drop back to weight of...
Upper body push This is the last week of the training cycle. Similar to the note from last week, we want to push the intensity hard today. Next week will include different exercises and different training formats. The inevitable learning curve with...