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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x 5 up and down + :10 hold at top
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each, bent over
Primary Lift – Close Grip Bench Press
Warm-Up Sets:
1×5 @ 40-55% of 5RM (rest :30-60)
1×3 @ 45-55% (rest :30-60)
1×2 @ 55-65% (rest :30-60)
1×2 @ 65-75% (rest :30-60)
6×2 @ 82% of tested 5RM, focusing on speed and perfect form; Rest: 30-60 seconds.
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 and 22.5’s for your warm ups. 25# would be your working weight at 82%. ALWAYS maintain the tempo here.
Superset 1 – Three Times
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y x 12
Rear Delt Flys on Side (thumbs down) – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 12
Week five, we are adding reps but maintain weight. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Superset 2 – Three Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 12
Skull Crushers on Incline Bench – https://www.youtube.com/watch?v=clVWHQV9f1M x 12
Superset 3 – Three Times
Underhand lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 12
Bicep Curls (DB’s or KB’s) – https://www.youtube.com/watch?v=GNLcNTc3–E x 12
Week four, alternate down on curls.
Circuit 4 – Three Times
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM x 10
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA x 12 + pause
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI x 6 each leading
Low Side Plank, Alternating – https://www.youtube.com/watch?v=YyMD8mVOgms x :25
Week five, maintain as slow of a descent as you can for each rep on push ups. On the rows, maintain the pause at the top of each rep for :02. Take little to no rest between walking planks and side planks.
Conditioning –
AMRAP7
1 prone row each arm
1 DB deadlift
1 DB front squat
2 prone rows, each
2 DB deadlifts
2 DB front squats
3.. etc
In 7 minutes complete as many rounds as possible of an ascending ladder of prone rows, deadlifts and front squats with the same dumbbells. Use a weight that feels moderate on the prone rows.
Prone rows – https://www.youtube.com/watch?v=Ol1BI7bUQfE
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE – :30 on/ :30 off x 3