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: Welcome back to another training cycle On Sundays, we will follow the format below for the next six-week training block. Station1: Each week will be a horizontal push variation. The first week will be a flat bench...
Performance (Leg focused): Tip: Back Off Sets Back-off sets in any exercise are a great way to accumulate volume without losing quality. Because the deadlift can be heavy, it is easy to overtrain, and just a few sloppy reps can lead to serious...
FULL BODY: Tip: NORDIC HINGE The Nordic hip hinge, also known as the harop curl, is a highly effective exercise for developing hamstring strength and resilience. To perform it, kneel on a soft surface with your feet anchored securely under a stable...