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 8.5
Build to New 1RM:
1 rep @ RPE 9
1RM attempt + Optional second attempt if first rep is solid
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
Build to New 5RM:
5 reps @ RPE 9
5RM attempt + Optional second attempt if first set moves well
Superset 1 – FOUR Times
Single arm overhand bent over rows – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 8 ea
Bicep curls – https://www.youtube.com/watch?v=GNLcNTc3–E x 8
Week 4, reps reduce so add weight. Add a fourth set as well.
Superset 2 – Three Times
Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo x 8
Single arm band/ cable kickback – https://www.youtube.com/watch?v=1neBTWGPR-4 x 8ea
Circuit 3 – X Times
Lat pullovers – https://www.youtube.com/watch?v=9wVUtpg7hXU x 8
Push ups (Stability ball) – https://www.youtube.com/watch?v=coSHbSxvHlA x 12-15
Rear delt fly seated on SB – https://youtu.be/YQWZ1kosZr8?si=VAP0oFNRL59SOru7 x 15
Week 4, reps go down on pullovers so weight can increase. Add a fourth set only to these.
Conditioning –
6 rounds –
:20 plyo plie squats
:20 groiners
:20 rest
Plyo Plie Squats – https://www.youtube.com/watch?v=uQhiPojEgTI
Groiners – https://www.youtube.com/watch?v=muCzF8Ol1bA
Complete as many plyo plie squats as possible in :20, then :20 max groiners, then :20 rest for six rounds.
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