Welcome back to another training cycle of AESTHETIC!<\/p>\n
On Sundays, we will follow the format below for the next six-week training block.<\/p>\n
Strength Intensity 1:<\/strong>\u00a0Each week will be a horizontal push variation. The first week will be an incline bench press; the second will be a dumbbell bench press. Both weeks hit similar muscle groups and movement patterns with subtle variations, allowing for a broader movement vocabulary and mental stimulation throughout the cycle.<\/p>\n Strength Intensity 2:<\/strong>\u00a0Each week will be a delt raise and vertical push superset. This continues with the theme of the day of upper body pushing.<\/p>\n Strength Balance:<\/strong> he PUSH giant set will focus on a bench press or bench fly progression paired with a pushup and a tricep exercise. Expect the triceps to be smoked by this point by squeezing all remaining juice out with this tri-set.<\/p>\n Push Intervals:<\/strong> To continue with the day’s theme, the conditioning will be biased toward upper-body pushing exercises. Expect bodyweight pushing movements like dips and some abdominal work to pair with it or some posterior shoulder and scapular stabilization work.<\/p>\n Station 1<\/a>: 10 min<\/span><\/p>\n 4 SETS<\/p>\n Incline Bench Press<\/p>\n 12\/10\/8\/6 reps<\/p>\n EMOM<\/p>\n 10 Dumbbell Lateral Raise 3 SETS<\/p>\n 10 Narrow Grip Dumbbell Bench Press EMOM<\/p>\n 1 min max cardio Upper Body: Welcome back to another training cycle of AESTHETIC! On Sundays, we will follow the format below for the next six-week training block. Strength Intensity 1:\u00a0Each week will be a horizontal push variation. The first week will be an incline bench press; the second will be a dumbbell bench press. Both weeks hit similar […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2492"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2492"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2492\/revisions"}],"predecessor-version":[{"id":2550,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2492\/revisions\/2550"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2492"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Station 2<\/a>: 10 min<\/h4>\n
\n10 Back Support Dumbbell Arnold Press<\/p>\nStation 3<\/a>: 10 min<\/h4>\n
\ndirectly into
\n12-15 Push Ups
\ndirectly into
\n15-20 Banded Tricep Push Down<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\n12 Incline Bench Trap 3 Raise
\n45 sec Tall Plank<\/p>\n","protected":false},"excerpt":{"rendered":"