On Fridays<\/p>\n
Upper body-focused<\/p>\n
The progressive overload principle is applied by aiming to increase dumbbell weight throughout the weeks on at least one movement. This progression is well-suited for inclusion in a functional bodybuilding program as it emphasizes aesthetic development and functional strength, aligning with the program’s holistic approach to fitness.<\/p>\n
Station 1: 10 min lift<\/strong><\/p>\n 3 sets<\/p>\n 1) 6-8 Standing Dual Arnold Press 15R\/17L kg<\/p>\n Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.<\/p>\n Station 2: 10 min lift<\/strong><\/p>\n 4 sets 1 set every 2:30<\/p>\n 1) 10-12 Body Row Station 3: 10 min Lift<\/strong><\/p>\n 3 rounds<\/p>\n 1) 30 sec Weight Plate Bicep Isometric my weight: 1) 20kg 2)28kg 3) 12L\/8R kg<\/p>\n Station 4: 10 min Condition<\/strong><\/p>\n For Time:<\/p>\n 5 Wall Walks (or 10 inchworm push ups) my time: few seconds before 10min<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" On Fridays Upper body-focused The progressive overload principle is applied by aiming to increase dumbbell weight throughout the weeks on at least one movement. This progression is well-suited for inclusion in a functional bodybuilding program as it emphasizes aesthetic development and functional strength, aligning with the program’s holistic approach to fitness. Station 1: 10 min […]<\/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\/2711"}],"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=2711"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2711\/revisions"}],"predecessor-version":[{"id":2723,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2711\/revisions\/2723"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nrest 10 sec
\n2) 10-12 Dumbbell Rolling Skull Crusher
\nrest 10 sec
\n3) 12-20 Alt Dumbbell Plank Row (6-10\/side)<\/p>\n
\nrest 10 sec
\n2) 8-12 Pike Strict Handstand Push Up
\nrest 10 sec
\n3) 40-60 sec Plank Walk Up<\/p>\n
\nrest 10 sec
\n2) 25m\/side Single Arm Farmers Carry
\nrest 10 sec
\n3) 6\/side Half Kneeling DB Windmill<\/p>\n
\n15 Ring Row (Or Body row)
\n100 Jump Rope
\n4 Wall Walks (or 8 inchworm push ups)
\n15 Ring Row (Or Body row)
\n80 Jump Rope
\n3 Wall Walks (or 6 inchworm push ups)
\n15 Ring Row
\n60 Jump Rope
\n2 Wall Walks (or 4 inchworm push ups)
\n15 Ring Row
\n40 Jump Rope<\/p>\n