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: We will keep 4 working sets of Back Squat with 10/8/6/4 reps. make sure you remember the weight used last week and try to add either slight more weight (2Kg per side) or increase the number of reps or even improve your form. There...
Upper Body Push: Tip: 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...
Upper Body: Tip: On Saturdays, we will be focusing on the following: Strength Intensity 1: A vertical push variation will occur each week. Each week will alternate between a barbell press and a dumbbell press. The barbell press will include slight...