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 @ 40-50% of 5RM (rest :30-60)
1×3 @ 55-60% (rest :30-60)
1×2 @ 65-70% (rest :30-60)
4×5 @80% 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 12’s, 20’s then 22.5’s for your warm ups. If you don’t have 22.5’s, just hit a second warm up set with the 20’s. 25# would be your working weight at 80%. 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 three, we are increasing the reps, but keeping the weight the same and keeping the :03 descent to every rep. So pull db’s up, pause and lower on a :03 count on every rep. 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
Week three, we are increasing the reps but keeping the weight the same and keeping the :03 descent to every rep. So press body/ db’s up, pause and lower on a :03 count on every rep. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
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 three, we are increasing the reps but keeping the weight the same and keeping the :03 descent to every rep. Press out/ down, pause, then allow cable to come back with control on presses and pushdowns. On rows and curls, bring cable toward you/ up, pause, then release with a :03 tempo. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Conditioning –
For time –
50 groiners
40 thrusters
30 inverted rows
Groiners – https://www.youtube.com/watch?v=muCzF8Ol1bA
Thrusters (DB/KB/BB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA
For time complete 50 groiners, 40 light thrusters and 30 inverted rows. This should be easy so you can pretty much sprint through.
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