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:
1×8 @ RPE 4 (easy, warm-up weight, control tempo; rest ~1 min)
1×5 @ RPE 5 (solid effort, but not taxing, slightly faster tempo; rest ~1-2 min)
1×3 @ RPE 6 (starting to feel weight, move fast; rest ~1-2 min)
1×2 @ RPE 7 (Stay explosive; rest ~1-2 min)
1×1 @ RPE 8 (building confidence, explode up; rest ~2-3 min)
5RM Test: Work up to 5 reps at RPE 10.. Take 2–3 attempts with 2-3 minutes of rest between.
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. ALWAYS maintain the tempo.
Superset 1 – FOUR Times
Split Stance Rows (two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 4 ea leg fwd
Hammer Curls – https://www.youtube.com/watch?v=A-U2FH2Cm58 x 8
Week six, reps decrease so weight can increase. Rest as needed to go as heavy as possible.
Superset 2 – X Times
Arnold Press – https://www.youtube.com/watch?v=t8xrTxbDJ0I x 8
Dips on Bench – https://www.youtube.com/watch?v=r5DzvqsiJdg x 12
Week six, reps decrease so weight can increase. Rest as needed to go as heavy as possible on presses – four sets on these only. Dips are the same as last week.
Circuit 3 – Three Times
Two arm cable/ band chest press – https://www.youtube.com/watch?v=VpSOGtJJ-X4 x 8
Two arm standing cable/ band rows – https://www.youtube.com/watch?v=pE-INqmDy-M x 8
Straight Bar or Band Tricep pushdown – https://www.youtube.com/watch?v=x4f_9S7USNs x 8
Cable straight bar curl – https://youtu.be/gqL4yfCwdvk x 8
Week six, reps decrease so weight can increase. Rest as needed to go as heavy as possible.
Conditioning –
:30 on/ :30 off x 6 – Jumping lunges
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY
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