On Fridays
Upper body-focused
The progressive overload principle is applied by aiming to increase dumbbell weight throughout the weeks on at least one movement. This progression is well-suited for inclusion in a functional bodybuilding program as it emphasizes aesthetic development and functional strength, aligning with the program’s holistic approach to fitness.
Station 1: 10 min lift
3 sets
1) 6-8 Standing Dual Arnold Press
rest 10 sec
2) 10-12 Dumbbell Rolling Skull Crusher
rest 10 sec
3) 12-20 Alt Dumbbell Plank Row (6-10/side)
15R/17L kg
Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
Station 2: 10 min lift
4 sets 1 set every 2:30
1) 10-12 Body Row
rest 10 sec
2) 8-12 Pike Strict Handstand Push Up
rest 10 sec
3) 40-60 sec Plank Walk Up
Station 3: 10 min Lift
3 rounds
1) 30 sec Weight Plate Bicep Isometric
rest 10 sec
2) 25m/side Single Arm Farmers Carry
rest 10 sec
3) 6/side Half Kneeling DB Windmill
my weight: 1) 20kg 2)28kg 3) 12L/8R kg
Station 4: 10 min Condition
For Time:
5 Wall Walks (or 10 inchworm push ups)
15 Ring Row (Or Body row)
100 Jump Rope
4 Wall Walks (or 8 inchworm push ups)
15 Ring Row (Or Body row)
80 Jump Rope
3 Wall Walks (or 6 inchworm push ups)
15 Ring Row
60 Jump Rope
2 Wall Walks (or 4 inchworm push ups)
15 Ring Row
40 Jump Rope
my time: few seconds before 10min