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
5min Cardio machine or Shuttle run then 2 Rounds of: (Finish all the stations then do a second round) all the following: AMRAP 4min Row 10/8 cals Box Jump Step Down 7 reps Push Ups 7 reps 1.5min Break AMRAP 4min Bike 10/8 cals Wall Balls 7 reps...
Upper body pull Onto another back day! You will see this week that there is a lot of movement variety from week 1. Although the exercises are changing, there is a lot of overlap between the movements selected this week and those from last week. You...
Upper body back The focus for today is on the pulling muscles. The lats, rhomboids, biceps, upper traps, and rear delts all fit into this category. Although these are not the "mirror muscles" that most individuals think to focus on, they are...