Upper body push
On Sundays for the next 6 weeks, you will perform an upper body push day. This day emphasizes the chest, shoulders, and triceps. Aim to put high intensity into the Strength Intensity section, with the goal of lifting the most weight possible based on the prescription provided. Aim for quality contractions, full range of motion, and controlled tempo for the strength balance section.
Station 1: 10 min C
Barbell Bench Press
5 to 6 working sets
3 reps
Loading Note: Perform 2-3 warm-up sets to determine starting weight. Aim for RPE 6-7 on the first set and then keep weight the same for all sets. All sets this week should feel < RPE 9 emphasizing great technique.
Progression Note: Every other week for this cycle, the reps will stay the same with the goal of increasing weight each week.
Station 2: 10 min C
4 Sets
1) 10-15 Dumbbell Full Raise
2) 6-8/side Top down Seated Alternating Arnold Press (Top Down)
Progression Note: Each week, you will alternate between a dumbbell and barbell press. The press will be paired with a different delt raise variation. The delt raise will vary for the first three weeks and then repeat for the last three weeks. Expect the reps on both the dumbbell press and barbell press to decrease throughout the six weeks, allowing for an increase in weight.
Station 3: 10 min C
• 15/12 cal Row (advanced : 20 calories)
• 10-15 Push Ups
• 40 jump rope (Advanced: 30 Double Unders)
Move with a steady pace for the entire 10minutes. If you feel good around the 6-minute mark, you can push the intensity for the last 4 minutes.
Station 4: 10 min L
EMOM
1) 15-25 Reverse Crunch
2) 10-20 Banded Overhead Tricep Extension
3) 15 sec Cardio Sprint (record your highest speed and beat it in next round). Rest the remaining seconds of the minute