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: 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...
Lower Body: Tip: On Thursdays, for the next six weeks, for the next six weeks, we will be following the below format. Strength Intensity 1: The deadlift will be the focus of this section. We will alternate weeks with the deficit sumo deadlift and...
Upper Body: Tip: On Wednesdays, for the next six weeks, for the next six weeks, we will be following the below format. Strength Intensity 1: Dips and pull-ups will be utilized to build some serious upper body strength with your body weight. This...