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
Working Sets:
4 x 6 @ 70%
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
Working Sets:
4 x 8 @ 70%
Superset 1 – Three Times
Single arm supported row on bench – https://www.youtube.com/watch?v=-FOi9L96_gA x 10 ea
Palm facing rear delt fly – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 12
Week 2, keep weight the same despite extra reps.
Superset 2 – Three Times
Shoulder Press (Seated on Ball/ Bench) with DB/KB – https://www.youtube.com/watch?v=zSsEercOpNI x 10
Lat pulldowns – https://www.youtube.com/watch?v=xiSq7jg8pqo x 10
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
Week 2, on the shrugs and Tate presses, lower with a slow controlled tempo.
Conditioning –
AMRAP6
10 two arm thrusters
10 inverted rows
thrusters – https://www.youtube.com/watch?v=jjoMvt4nxE0
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA
In 6 minutes, complete as many round/ reps as possible of 10 two arm thrusters with light weights and 10 inverted rows or bent over db rows with light db’s.
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