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 6 each
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 6-10 each
Bottoms up chest press – https://www.youtube.com/watch?v=Nk9MU9WwnAI x 10 each
Primary Lift – Barbell Bench Press
Bench press – https://www.youtube.com/watch?v=rxD321l2svE&t=205s
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8
1 @ RPE 9
Working Sets:
4–5 x 1 @ 90–93%
Primary Lift – Dual DB Chest Press
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8
1 @ RPE 9
Working Sets:
4 x 3 @ 88–90%
Superset 1 – Three Times
Single arm overhand bent over rows – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 12 ea
Bicep curls – https://www.youtube.com/watch?v=GNLcNTc3–E x 12
Week 3, keep weights the same but add reps. RPE ~7-8.
Superset 2 – Three Times
Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo x 12
Single arm band/ cable kickback – https://www.youtube.com/watch?v=1neBTWGPR-4 x 12 ea
Week 3, keep the pause in extension on each kickback and add reps but maintain weight from last week.
Circuit 3 – Three Times
Push ups (Stability ball) – https://www.youtube.com/watch?v=coSHbSxvHlA x 12
Rear delt fly seated on SB – https://youtu.be/YQWZ1kosZr8?si=VAP0oFNRL59SOru7 x 12
Lat pullovers – https://www.youtube.com/watch?v=9wVUtpg7hXU x 12
Week 3, keep pause in extension on each fly and overhead on each pullover and add reps but maintain weight from last week.
Conditioning –
Tabata lunge variations
:20 on/ :10 off x 8 rounds. Each round choose any lunge variety. You can do forward lunges, lateral, curtsy, reverse or walking. Make sure you keep your legs even.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE x 2 min