July + August 2022: Pec Check

July + August 2022: Pec Check

Pec Check Pec Check STRENGTH 1. Flat barbell or dumbbell bench press 5 sets: 10-8-6-4-10 Rest 2-3 minutes Phase 2: Add 2-3 count lowering 2. Seated dumbbell overhead press 3-4 x 6-8  Rest 1-2 minutes Phase 2: Increase reps to 8-10   3A. Incline DB chest fly 3 x...
September + October 2022: Taken Aback

June 2022: Hit It All

Hit It All Hit It All STRENGTH 1. Barbell bent over row 3-4 x 8-10 Rest 2 minutes 2. Alternating arm DB bench press 3 x 6-8 RL Rest 2 minutes 3A. Diagonal band pull-aparts 3 x 8-12 RL 3B. Seated short lever halos 3 x 8-12 RL Rest 1 minute   4A. Triceps push-ups...
July + August 2022: Bring the Heat

March 2022: Pot of Gold

Pot of Gold Pot of Gold STRENGTH 1. Band assisted chin-up 3-4 x 8-10 Rest 2 minutes Suggested filler: Bird dog 6-8 RL 2. Incline dumbbell neutral grip bench press 3 x 6-8 Rest 2 minutes Mobility filler: Dead bug 6-8 RL 3A. Short seated single arm band row 3 x 10-12 RL...
July + August 2022: Pec Check

December 2021: Shoulder Sleigh

Shoulder Sleigh Shoulder Sleigh STRENGTH 1. 1.5 Push-ups 3 x 8-10 Rest 60-90 seconds 2A. Landmine corner press 3 x 8-10 RL 2B. Seated band pause row 3 x 10-12 Rest 60 seconds 3A. Arnold press 2-3 x 8-10  3B. Single arm neutral grip band lateral pull-down 2-3 x 10-12...