Upper Body:
Final week approach
The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see within our community is individuals going too hard in the early weeks and not allowing enough room to progress in the final weeks of the training cycle.
Approaching the first week or two of each training cycle a bit easier allows you to recover from the challenging stimulus of the last couple weeks of the previous training cycle and maximize your potential within the last couple weeks of the current training cycle. Remember this approach as you complete your last week of this cycle and start your next training cycle.
Station 1: 10 min
Max pronated Pull ups in 10 minutes.
Beat your record every week. If you plan to use resistance band, keep the same type of band for the entire cycle. the progression here is to try to achieve a higher number of reps every week
Station 2: 10 min
8 working sets (4 sets/side)
1) 8 Single Arm Dumbbell Row Right
2) 8 Single Arm Dumbbell Row Left
- Working Set 1 – 8 reps/side – RPE 7
- Working Set 2 – 8 reps/side – same weight as set 1
- Working Set 3 – 8 reps/side – same weight as set 1
- Working Set 4 – Max unbroken reps/side at Set 1 weight
Station 3: 10 min
3 sets
12 Zottman Curl
rest 10 sec
10 Single Arm Lean Away Dumbbell Shrug
Station 4: 10 min
3 rounds
1) 60 sec Superman Hold
2) 30sec/side Dumbbell Side Bends+ 1min intense cardio
