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
Working Sets:
5 x 4 @ 77–80%
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
Working Sets:
5 x 6 @ 77–80%
Superset 1 – X Times
Single arm supported row on bench – https://www.youtube.com/watch?v=-FOi9L96_gA x 8
Palm facing rear delt fly – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 10
Week 4, reps decrease so add weight. Add fourth set to rows and a fourth set optional on flys.
Superset 2 – FOUR 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
Week 4, reps decrease so weight increases.
Circuit 3 – Three Times
Tate Press – https://www.youtube.com/watch?v=Yf4cfkfWak8 x 10
21’s – https://www.youtube.com/watch?v=OwbGENVNlPI
Low trap Shrugs (DB/ KB/ BB) – https://www.youtube.com/watch?v=5GoXuZPhcKg x 15
Week 4, decrease reps and increase weight on Tate presses. if you can try the 21’s with KB’s or a band or even a barbell, do it.
Conditioning –
Tabata Jumping lunges
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY
:20 jumping lunges then :10 off for eight rounds.
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