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 reps @ RPE 5
3 reps @ RPE 6
3 reps @ RPE 7
2 reps @ RPE 8
1 rep @ RPE 8.5
Build to 1RM:
1 rep @ RPE 9
1RM attempt (RPE 9.5–10)
+ Optional back-off: 2 x 3 @ ~85%
Primary Lift – Dual DB Chest Press
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw
Warm-Up:
8 reps @ RPE 5
5 reps @ RPE 6
3 reps @ RPE 7
2 reps @ RPE 8
Build to 5RM:
5 reps @ RPE 9
5RM attempt (RPE 9.5–10)
+ Optional back-off: 2 x 5 @ ~85–90%
Superset 1 – Three Times
Single arm supported row on bench – https://www.youtube.com/watch?v=-FOi9L96_gA x 8 each
Palm facing rear delt fly – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 10
Week 1, feeling things out, RPE ~7.
Superset 2 – Three Times
Shoulder Press (Seated on Ball/ Bench) with DB/KB – https://www.youtube.com/watch?v=zSsEercOpNI x 8
Lat pulldowns – https://www.youtube.com/watch?v=xiSq7jg8pqo x 8
Circuit 3 – Three Times
21’s – https://www.youtube.com/watch?v=OwbGENVNlPI
Tate Press – https://www.youtube.com/watch?v=Yf4cfkfWak8 x 12
Low trap Shrugs (DB/ KB/ BB) – https://www.youtube.com/watch?v=5GoXuZPhcKg x 12
Conditioning –
AMRAP5
10 MB sit ups
10 MB jacks
Situps with a medball – https://www.youtube.com/watch?v=3rMHTzvdAJE
Medball Jacks – https://www.youtube.com/watch?v=-15tc_B1rl8
In 5 minutes, complete as many rounds/ reps as possible of 10 medball sit up and 10 medball jacks. Hold a light DB if no medball.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Doorway chest stretch – https://www.youtube.com/watch?v=wom2kF4aq9I x 1 min each