Upper Body
The row complex will alternate each week to hit various angles of the shoulders and back. Paired with the body row variation, the entire back will be worked in this section. This week, there have been several areas to push the intensity of pulling and back movements, focusing on beautiful positions and control of the body in this training section. Each week, aim to increase reps.
Station 1: 10 min
Max reps strict dip
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
4 sets
- 16 Dumbbell Gorilla Row (8/side) HEAVY (DB or KB)
directly into - 8 to 12 Ring Row
Station 3: 10 min
EMOM
1) 12 Dual Dumbbell Bicep Curl
rest 15 sec
2) 8-10 Barbell Skull Crusher
Station 4: 10 min
5 rounds
40 Sec: 15 sec Supinated Pull up Iso+15-30 sec Supinated Passive Hang (if unable to do 1 pull up, passive hanging maximum seconds. time cap 40 sec)
1min intense cardio (any machine)
Improve your timing every week
