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..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Overhead Press (two arms) with band – https://www.youtube.com/watch?v=splEnKPSvyk x 10, pause at top for :02 on each
Set 1 – Three Times
Overhead Press w/ Barbell – https://www.youtube.com/watch?v=7DwGgMn3GIw x 10
OR Shoulder Press with DB/KB – https://www.youtube.com/watch?v=LBduKiBn0yc
Week 1, you found a heavy set of 8. Week 2 you did 3×10 @ 80-ish%. Week 3 you tried to get 8 reps on each set, but 6 reps will be fine IF you have increased your weight. Week 4 we are going to do 3×10 again at 85% of week 1’s weight. Rest as needed. RPE ~ 9.
Superset 2 – Three Times
Floor Press with Dumbbells (wide grip) – https://www.youtube.com/watch?v=N_yIRblYbmc x 10
Overhead Tricep Extension – https://www.youtube.com/watch?v=Epk54Dqsb6Q x 10
Week 4, we are going to maintain a :03 ascent and descent to every rep but increase reps to 10. Aim to maintain weight. RPE ~9.
Superset 3 – Three Times
Single arm overhand bent over row – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 10 each
Bicep Curls w/ Barbell – https://www.youtube.com/watch?v=MZYZij7-xk8 x 10
OR DB Bicep curls – https://www.youtube.com/watch?v=GNLcNTc3–E
Week 4, we are going to maintain a :03 ascent and descent to every rep but increase reps to 10. Aim to maintain weight. RPE ~9.
Circuit 4 – Three Times
Front Raises – https://www.youtube.com/watch?v=dgm0DERQ-m0 x 12
Lateral Raises with Cables/ Bands – https://www.youtube.com/watch?v=NtSD3iK_3Uc x 12
Palm facing Rear Delt Fly on side – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 12 ea
Week 4, we are going to maintain a :03 ascent and descent to every rep but increase reps to 10. Aim to maintain weight. RPE ~9.
Conditioning –
AMRAP8
5 single arm curl to press right
5 single arm curl to press left
10 inverted rows
5 single arm front squat right
5 single arm from squat left
10 inverted rows
Hammer curl to overhead press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA
In 8 minutes, complete as many rounds and reps as possible of 5 single arm hammer curl to overhead press with one arm, then switch for 5 on the other arm, then 10 inverted rows. Then 5 front squats with your DB in your hand, then 5 in the other hand only, then 10 rows. Your DB weight should be moderate for the curl to press but light for the squats. Use momentum on the curls if you want.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Child’s/ Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 1 min hold each