UPPER BODY — push
*Last week of this program. If you’re new here, no worries! Remember to add DB’s if you feel comfortable with the movement, otherwise stick to your own bodyweight!
** Remember to always start with a warm up before you begin (5-10 mins) & finish with a cool down and stretch after your strength session.
***If you have the equipment, i.e. barbells, cables, etc. please opt to use them instead of DB’s when available!
SUPERSET#1: 3 sets of 6-8 reps *goal is to up your weight each set once mastering form
A1) Half-Kneeling Eccentric Press
A2) Upright row with barbell/DB
TRISET #1: 3 sets of 6-8 reps
B1) Rotational chest press
B2) T-push ups
B3) Extended plank
SUPERSET #2: 3 sets of 6-8 reps
C1) SA strict DB press per side
C2) DB front to lat raise
FINISHER: 6 minute AMRAP
D1) Chest flys 12 reps
D2) Banded or cable tricep press downs 12 reps
D3) Dips 12 reps
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
HALF KNEELING ECCENTRIC PRESS
UPRIGHT ROW
ROTATIONAL CHEST PRESS
T-PUSH UPS
EXTENDED PLANK
SA DB STRICT PRESS
FRONT TO LAT RAISE
DB CHEST FLYS
BANDED/CABLE TRICEP PRESSDOWNS
DIPS
