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)
1×2 @ 70-80% (rest :30-60)
3×5 @85% 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 5 ea leg fwd
Hammer Curls – https://www.youtube.com/watch?v=A-U2FH2Cm58 x 10
Week four, lets omit the pauses again tempo, decrease the reps back to 10 and try to go heavier than last week. Alternate up on hammer curls this week. 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 10
Dips on Bench – https://www.youtube.com/watch?v=r5DzvqsiJdg x 10
Try to move feet further away on dips or lift a leg.
Circuit 3 – Three Times
Two arm cable/ band chest press – https://www.youtube.com/watch?v=VpSOGtJJ-X4 x 10
Two arm standing cable/ band rows – https://www.youtube.com/watch?v=pE-INqmDy-M x 10
Straight Bar or Band Tricep pushdown – https://www.youtube.com/watch?v=x4f_9S7USNs x 10
Cable straight bar curl – https://youtu.be/gqL4yfCwdvk x 10
Week four, alternate back on your chest press.
Conditioning –
4RFT –
11 push ups
22 jumping lunges
33 plank jacks
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY
Plank Jacks – https://www.youtube.com/watch?v=X2bk55U6ErA
Four rounds for time of 11 push ups, 22 jumping lunges (total) and 33 plank jacks.
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