Upper body push
We are back to 8 sets of 3 reps in the Bench Press for the Strength Intensity section. Follow the loading notes for specific weight adjustments. The value of repeating the same rep scheme is that you learned how to approach it the first workout, and now you can get even more out of it the second time.
We are also back to the Arnold Press. The same idea is applied here. Repeating the movement will allow us to increase the stimulus of the exercise because we gained insight into the stimulus from week 1.
Station 1: 10 min C
Barbell Bench Press
5 to 6 working sets
3 reps
Loading Note: The reps and sets are the same as in week 1. The goal is to increase starting weight by 5% from week 1. Perform 2-3 warm-up sets to build up in weight. Aim for RPE 6-7 on the first set and then keep weight the same for all sets.
Station 2: 10 min C
4 Sets
1) 10-15 Poliquin Lateral 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
2-4-6-8-10-12…
• Off Set Push Up
• Dumbbell Weighted Sit Up
• 40 jump rope (Advanced: 30 Double Unders)
Loading Note: Switch hands each round for the offset push-up. By the end of the workout, the total reps/side should be equal.
Station 4: 10 min L
EMOM
1) 10-20 L Crunch
2) 10-15 Dumbbell 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
