Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 each way
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Pull Parts with Band – Supinated – https://www.youtube.com/watch?v=dt_zIXMiK6A x 10
Primary Lift – Close Grip Bench Press
Warm-Up Sets:
1×5 @ 40-55% of 5RM (rest :30-60)
1×3 @ 55-65% (rest :30-60)
1×2 @ 65-75% (rest :30-60)
1×2 @ 75-85% (rest :30-60)
3×3 @90% of tested 5RM; Rest 2-4 minutes.
Bench press, close grip – https://www.youtube.com/shorts/0nQA8gcPAoM
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw
If you are using db’s to chest press, use a tempo of :03 ascent, a :01 full stop at the top and a :03 descent with a :01 full stop at the bottom. Follow the warm up and working %. So let’s say you used 30# db’s for your 5RM, you’d use 15’s, 20’s, 22.5’s and 25’s for your warm ups. If you don’t have 22.5’s, just hit a second warm up set with the 20’s, then 25’s. 27.5# would be your working weight at 90% but if you don’t have those I would do 1-2 sets with 25’s and then 1-2 sets with 30’s. ALWAYS maintain the tempo.
Superset 1 – Three Times
Split Stance Rows (two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 6 ea leg fwd
Hammer Curls – https://www.youtube.com/watch?v=A-U2FH2Cm58 x 12
Week five we are increasing reps so maintain the weight from last week despite additional reps. Alternate up on hammer curls this week. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Superset 2 – Three Times
Arnold Press – https://www.youtube.com/watch?v=t8xrTxbDJ0I x 12
Dips on Bench – https://www.youtube.com/watch?v=r5DzvqsiJdg x 12
Try to move feet further away on dips or lift a leg. Week five, reps increase but maintain weight from last week. Let’s also alternate down on Arnold press.
Circuit 3 – Three Times
Two arm cable/ band chest press – https://www.youtube.com/watch?v=VpSOGtJJ-X4 x 12
Two arm standing cable/ band rows – https://www.youtube.com/watch?v=pE-INqmDy-M x 12
Straight Bar or Band Tricep pushdown – https://www.youtube.com/watch?v=x4f_9S7USNs x 12
Cable straight bar curl – https://youtu.be/gqL4yfCwdvk x 12
Week five, alternate back on your chest press and add reps but maintain weight.
Conditioning –
Double alternating Tabata
Step ups with a hop and bench hop overs feet together
In a :20 window complete as many step ups with a hop as possible. Rest :10. Then, in :20 complete as many bench hop overs with your feet together as possible then rest :10. Do each of these 8 times. This entire thing will take 8 minutes. Your step ups will be alternating and bodyweight only.
Step ups with a hop – https://www.youtube.com/watch?v=S-6oYm5k6aM
Bench Hop Overs Feet Together – https://www.youtube.com/watch?v=y5mfRrZUZ5c
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Doorway Chest/ Shoulder Stretch – https://www.youtube.com/watch?v=wom2kF4aq9I x :60 ea