25/03/2025
TRAIN PROGRAM
BUILD
A1) 5′ Foam Rolling
A2) 2 Rounds
– Cat Cows
– plank to dd to lizard rotations
– upward to downdog
– alt Table Top ext
A3) 2 Rounds (:20 On/:15 Off):
– scap pull ups
-plate press outs
– hollow hold
-inchworm push up
B) Incline DB Chest Press – In 4 Sets:
Build to 6/arm RM
C) Strict Pull Ups – 4 Sets:
2-4 Reps – Tempo/Weighted
D) EMOM x 6:
Min 1: 10-15 DB Chest Fly
Min 2: 10-15 KB Curls
E) EMOM x 6:
Min 1: 8-12 Close Grip Push Ups
Min 2: 8-12 Skull Crushers
COMPETE PROGRAM
BUILD
A1) 5′ Foam Rolling
A2) 2 Rounds (:20 On/:10 Off):
– Cat Cows
– High Plank to Downward Dog
– Toe Touches
– Up Downs
A3) 2 Rounds (:20 On/:20 Off):
– Push Ups at 2201
– Hanging Shrugs
– Plate Press Outs
– Hollow Hold
B1) Incline DB Chest Press – 4 sets:
Build to 6/Arm RM
B2) Pull Ups – 4 Sets:
4-6 Reps – Tempo/Weighted
C) 2x Tri-Set:
12-15 DB Chest Fly
12-15 Behind the neck Tri Ext
12-15 Banded Push Ups
D) 2x Tri-Set:
12-15 Prone Rows
12-15 Side Flys
12-15 Incline DB Curls
WOMEN ONLY
(Upper Body Strength and Hypertrophy)
Warm up: 40/20 x3
Banded Pull Aparts
Deadbugs
Cat Cows
Shoulder Press
Workout:
A. 4X3 Push Presses
C1. 3X10 Seated Arnold Presses
C2. 3X12 DB Pull Overs
C3. 3X12 Tricep Dips
C4. 3X10 Is and Ys
