Upper Body:
Late Cycle Approach
As you approach the last couple weeks of the training cycle, you should be familiar with the formats and exercises. Utilize this to your advantage to maximize the stimulus you can get. The greater the stimulus, the greater the adaptation.
The later weeks of the cycle are where the benefit of variety and consistency match in a beautiful medley. There is a sweet spot between these two variables that we at SQD5 believe is the best way to progress in training for a long time. Variety is beneficial for various reasons; consistency is potentially even more beneficial for various reasons. SQD5 is built on a combination of variety and consistency, leading to athletes feeling not burnt.
Station 1: 10 min
4 SETS
Dumbbell Bench Press
12/10/8/6 reps
Station 2: 10 min
3 SETS
10 DB Shoulder Front Raise
6 Dual DB Strict Press
6 Dual DB Push Press
Station 3: 10 min
3 SETS
10-15 Deficit Push Up
directly into
12-15 Flat Bench Fly Press
directly into
15-20 Banded Overhead Tricep Extension
Station 4: 10 min
EMOM
1 min max cardio
12 DB reverse fly
20 sec/side Single Arm Plank