Upper body push
This will be your last week with some formats, like the 8×3 in the bench press. Weeks 5 and 6 are the best time in the cycle to push your intensity. You have learned how to approach the day, how to approach each section, and how to approach each specific rep scheme. This increased understanding gives you the best chance to maximize the stimulus.
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 3. 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 Seated Dumbbell Lateral Raise
2) 6-8/side Top down Seated Alternating Arnold Press (Top Down)
- Progression Note: The Arnold press has decreased in reps. Aim to increase weight from week 3. The lateral raise is back to the movement you performed in week 2; match or beat the weight used from this week.
Station 3: 10 min C
2-4-6-8-10-12…
• Push 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) 20-25 Banded Overhead Tricep Extension
