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 @ 40-50% of 5RM (rest :30-60)
1×3 @ 55-60% (rest :30-60)
1×2 @ 65-70% (rest :30-60)
10×2 @ 77% 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 10’s, 15’s then 20’s for your warm ups. 22.5# would be your working weight at 75%. But if you don’t have access to 22.5# db’s, I would recommend you do 2 working sets with 20# db’s then the next 3 working sets with 25# db’s. ALWAYS maintain the tempo here.
Superset 1 – Three Times
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y x 10
Rear Delt Flys on Side (thumbs facing) – https://www.youtube.com/watch?v=R2NtBlQ4sJc
Week two, we are keeping the weight the same, but adding a :03 descent to every rep. So lower on a :03 count on every rep, pause, explode up, then pause at the top on push press. On the flys, extend up, pause then lower on a :03 count. 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
Week three, we are increasing reps while keeping the weight the same, but adding a :03 descent to every rep. So on the flys, pause then lower on a :03 count, then come back together. On skull crushers, lower on a :03 descent, pause, then explode back up. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
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 three we are adding reps while keeping the weight the same, but adding a :03 descent to every rep. So pull down/ up, pause, then extend arms on :03 count for ever rep. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Circuit 4 – Three Times
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM x 12
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA x 12
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI x 6 each leading
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE x :20
RPE should be a solid 8 here. Try not to take any time between walking planks and shoulder taps so shoulders should feel toasty. Rest after those as needed to get back to push ups.
Conditioning –
For time –
21-15-9
Reverse lunge to high knee
Hammer curl to overhead press
Reverse lunges to high knees – https://www.youtube.com/watch?v=hCV-df5WCpk
Hammer curl to overhead press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
For time, complete 21 reverse lunge to high knee on each leg, bodyweight only, then 21 light weight hammer curl to overhead presses. Then 15 of each, then 9. Move quickly. You can change legs as needed, but make sure to complete 21/15/9 on EACH side.
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