10-12 Incline Barbell or DB Bench Press
10-12 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
After the DB Incline Bench, the Seal Row looks like this:
*Shoot for a little heavier than 2 weeks ago
Round 2: 10 Burpee + 30 Handstand Shoulder Taps
Round 3: As written above
Round 4: 10 Burpee + 30 Handstand Shoulder Taps
Round 5: As written above
– 10-12 reps per set
– Rest 60 seconds between sets
Build to the heaviest Hip Thrust you can do for 20 reps (with a 3 second pause at the top) as close to unbroken as possible. This is gonna get GNARLY! If you girls sand bag again this week I will disown you!
10-12 Alternating Box Step Ups
Max reps Banded DB Triceps Extensions into Max reps weighted bench Dips
B.) 40 min AMRAP
Do all on one leg first before repeating on the other leg
15e Curtsy Lunges
15e Side Lying Plate Abductions
15e Banded Kick Backs
After both legs
Max Upright Rows into Max reps Arnold Press
Accumulate a 3min. Plank
*Keep an eye on the clock or have your own stopwatch going and pause it when you fail or take a break
100 Barbell Overhead Squats (45/35lb.)
200 Double Unders
60 DB Bench Press
60 Cal Row
Same thing with 3min. time windows…
Accumulate a 2min. Plank
60 Barbell Overhead Squats (45/35lb.)
120 Double Unders
35 DB Bench Press
35 Cal Row
For scaling things back, I recommend working hard for 4min. on the first section and giving yourself that 1min rest before the next section. Then, whatever you got on the top half, you do 60% of that for the bottom half.
Have fun on this one!
P.S. I recommend 45lb DBs for men on the bench press and 25lbs. for women. However, if you’re strong in your chest, you can prob bump that up a little.
*Score is how many of the 10 sections you finished as written
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
1min. Plank on your hands
Rest 90sec. Between Sets
Standing Arnold Press Demo:
20 Alt. DB Snatches 45/30lb.
Max Pull-Ups in remaining time
Rest 1min. Repeat For 3 Total Rounds.
Full Body Aesthetics Day 10 Cycle 12:
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM (Goal: More than 3)
*Rest 2-3min. Between Sets
12-15 Partial DB Cleavage Cutters.
Rest 90sec. Repeat For 3 Total Sets.
6-8 Weighted Chin-Ups (underhand grip). Try and go heavy but keep perfect form. Lock the elbows out at the bottom and get your chin over the bar on every rep.
Rest 2min. Repeat For 4 Total Sets.
12-15 “L” Sit DB Press
Rest 90sec. Between Sets. Repeat For 3 Total Sets.
100 Banded External Bicep Curls
100 Overhead Banded Tricep Extensions w/ Pipe or a cable machine if you have access
*Keep the tension strong enough to where you can get 20-25 on the first set. Take a quick 10-15 rest and chip away at 8-10 reps.
*Banded External Bicep Curls:
*Overhead Banded Tricep Extensions:
6min. of straight banded Wood Chops!
90sec. on just the right side
90sec. on just the left side
NO REST & REPEAT
The first day of this cycle starts on July 26th. EVERYONE should start there. DO NOT start on any other day.
RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”