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
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 each way
Bottoms up Chest Press with KB’s – https://www.youtube.com/watch?v=Nk9MU9WwnAI x 10
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Primary Lift – Close Grip Bench Press
Warm-Up Sets:
1×8 @ RPE 4 (~30-40% of 1RM)
1×5 @ RPE 5 (~50%)
1×3 @ RPE 6 (~65%)
1×2 @ RPE 7 (~75%)
1×1 @ RPE 8 (~85%)
Working Sets:
4×3 @ 80% of 1RM
Bar speed should stay sharp — no grinding. Rest 2-3 min between sets.
Bench press, close grip – https://www.youtube.com/shorts/0nQA8gcPAoM
Single Arm Dumbbell Chest Press – https://www.youtube.com/watch?v=LajATqFnZTk
If you are doing this with DB’s, use a tempo of :03 descent, a :03 full stop at the bottom and a :03 ascent. Perform on weaker arm first so your stronger arm cannot surpass the weight of the weaker side. Follow the warm up RPE’s always using this tempo. If you cannot get precise with the %, follow RPE. Or let’s say your 1RM was using 35# db’s, so 80% would be 28#, do two sets with 25’s then two sets with 30’s on the working sets.
Superset 1 – Three Times
Overhead Press with DB/KB – https://www.youtube.com/watch?v=JywSnYVoq4Y x 12
Wide grip lat pulldowns – https://www.youtube.com/watch?v=xiSq7jg8pqo x 12
Week 2, let’s keep the weight the same, or possibly increase, but reps go up. (RPE 8.)
Superset 2 – Three Times
Upper Back Rows on Incline Bench – https://www.youtube.com/watch?v=m6HFDwvNGyg x 12
Pushups (Incline) – https://www.youtube.com/watch?v=z_lFJknqHn4 x 12
If there is no access to an incline bench, perform the rows in a split stance position. If incline push ups are easy, do regular. Week 2, let’s keep the weight the same, or possibly increase, but reps go up. (RPE 8.)
Circuit 3 – Three Times
Hammer 21’s – https://www.youtube.com/watch?v=OwbGENVNlPI x 12’s*
Tricep Rollback Extensions – https://www.youtube.com/watch?v=g_l4Vgz2Hqc x 12
High plank with a band – https://www.youtube.com/watch?v=IgQDJZrBPtk x :12
High Plank Tripod – https://www.youtube.com/watch?v=grU1rl6uEhI x :12 each leg lifted
*Week 2, curls decrease to “12’s” or 4/4/4 so weight can INCREASE! On triceps, keep the weight the same, or possibly increase, though reps go up.. (RPE 8.) Leave the band on for all planks.
Conditioning –
1 min on/ 1 min off x 5 rounds
Man Makers – https://www.youtube.com/watch?v=f9NDjGYDJjI
Five rounds of 1 min of manmakers, then 1 minute of rest. Use a weight that feels challenging, but does not stop you from moving.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Puppy Pose – https://www.youtube.com/watch?v=tvExHl0ivQU&feature=youtu.be x 1-2 min