This block is focused on improving submax strength and promoting body tone focusing on pushing exercises. Try to complete the prescribed reps feeling complete fatigue and then going into the next exercise with minimal rest.
If haven’t reached the weight needed, use the 4:2:1 ratio (4s eccentric, 2s hold and 1s concentric) to reach the necessary fatigue.
Upper body – Push – Muscle based strength – Body tone
Giant Set
x 4
LLT
DB Bench Press
reps
6-12
Tempo
4:2:1
Rest
10s
reps
6-12
Tempo
4:2:1
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6-12 | 4:2:1 | 10s (h:m:s) |
| 2 | 6-12 | 4:2:1 | 10s (h:m:s) |
| 3 | 6-12 | 4:2:1 | 10s (h:m:s) |
| 4 | 6-12 | 4:2:1 | 10s (h:m:s) |
UMT
Archer Pushups
reps
6-12 per side
Tempo
controlled
Rest
10s
reps
6-12 per side
Tempo
controlled
Rest
10s
This exercise is an advance pushup exercise. The further the hands are from each other, the more challenging the exercise is. Make sure to focus on one side at a time.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6-12 per side | Controlled | 10s (h:m:s) |
| 2 | 6-12 per side | Controlled | 10s (h:m:s) |
| 3 | 6-12 per side | Controlled | 10s (h:m:s) |
| 4 | 6-12 per side | Controlled | 10s (h:m:s) |
LMT
KB 1 Arm OH Rotational Press
reps
6-12 per side
Tempo
controlled
Rest
10s
reps
6-12 per side
Tempo
controlled
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6-12 per side | Controlled | 10s (h:m:s) |
| 2 | 6-12 per side | Controlled | 10s (h:m:s) |
| 3 | 6-12 per side | Controlled | 10s (h:m:s) |
| 4 | 6-12 per side | Controlled | 10s (h:m:s) |
reps
6-12 per side
Tempo
controlled
Rest
60-90s
reps
6-12 per side
Tempo
controlled
Rest
60-90s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6-12 per side | Controlled | 60-90s (h:m:s) |
| 2 | 6-12 per side | Controlled | 60-90s (h:m:s) |
| 3 | 6-12 per side | Controlled | 60-90s (h:m:s) |
| 4 | 6-12 per side | Controlled | 60-90s (h:m:s) |
Go into the progression that is suitable for you