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Back to Phase 1

Upper Body Strength

Phase 1 Weeks 1-4

Main Exercises

1

Barbell Bench Press

Pectorals Barbell
Barbell Bench Press demonstration
3
Sets
3-5
Target
2min
Rest
8/10
RPE
2

Dumbbell Incline Bench Press

Pectorals Dumbbell
Dumbbell Incline Bench Press demonstration
3
Sets
6-8
Target
1.5min
Rest
7/10
RPE
3

Medicine Ball Catch And Overhead Throw

Lats Medicine ball
Medicine Ball Catch And Overhead Throw demonstration
3
Sets
3-5
Target
2min
Rest
7/10
RPE
4

Cable Twist

Abdominals Cable
Cable Twist demonstration
3
Sets
15-20
Target
1.5min
Rest