On Fridays
Upper body-focused
Isometrics are great because it does not require a lot more stress on the joints that have already been worked that day while maximizing the metabolic fatigue in these areas. Increasing metabolic fatigue is another way of promoting muscle growth. Different isometrics are used each week in this six-week progression to highlight different upper body areas, including shoulders, biceps, and forearms.
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)
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) 50m Dumbbell Farmer Carry
rest 10 sec
2) 15-30 sec Dumbbell Bicep Curl Isometric
rest 10 sec
3) 6/side Half Kneeling DB Windmill
Station 4: 10 min Condition
For Time:
5 Wall Walks / 15 inchworm
10 Burpee Pull-Ups
15 Strict Toes to Bar / Hanging Knee tuck
150 Single Unders
15 Strict Toes to Bar/ Hanging Knee tuck
10 Burpee Pull-Ups
5 Wall Walks / 15 inchworm