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Back to Peak Phase

Upper Body Primary

Primary upper body strength session focusing on major compound movements

Peak Phase Weeks 9-12

Main Exercises

1

Barbell Bench Press

Pectorals Barbell
Barbell Bench Press demonstration
4
Sets
4-6 reps
Target
3min
Rest
2

Barbell Bent Over Row

Upper back Barbell
Barbell Bent Over Row demonstration
4
Sets
4-6 reps
Target
3min
Rest
3

Overhead Press

Delts Barbell
Barbell Seated Overhead Press demonstration
4
Sets
3-5 reps
Target
3min
Rest
4

Single-Arm DB Row

Upper back Dumbbell
Dumbbell One Arm Bent-Over Row demonstration
3
Sets
10-12 each arm
Target
1.5min
Rest
5

Chest Dips

Pectorals Body weight
Chest Dip demonstration
3
Sets
8-15 reps
Target
1.5min
Rest