LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Chest Warm-Up
Horizontal
Stationary Bike
Set time
1 2min
PVC Passthrough
Set reps
1 10
PVC Around the World
Set reps
1 10/side
Stretch – Scorpion
Set reps
1 10/side
Band Pull Aparts
Set reps
1 10
Scapula Push Up
Set reps
1 10
Knee Push Up
Set reps
1 8
Workout Blocks
Chest/Core 1
Horizontal
Incline DB Bench Press
Set reps weight_percent Tempo Rest
1 6-8 70% controlled 1-2min
2 6-8 75% controlled 1-2min
3 6-8 80% controlled 1-2min
4 6-8 85% controlled 1-2min
Cable Crunches
Set reps load Tempo Rest
1 10 moderate controlled 60s
2 10 moderate controlled 60s
3 10 moderate controlled 60s
Cable Chest Fly
Set reps weight_percent Tempo Rest
1 8-10 60% controlled 1-2min
2 8-10 65% controlled 1-2min
3 8-10 70% controlled 1-2min
4 8-10 75% controlled 1-2min
V Up Twist
Set reps Rest
1 15/side 60s
2 15/side 60s
3 15/side 60s
Push Up Plyometric
Set reps Rest
1 8-10 60s
2 8-10 60s
3 8-10 60s
Machine Chest Fly
Set reps weight_percent Tempo Rest
1 10-12 60% controlled 1-2min
2 10-12 60% controlled 1-2min
3 10-12 60% controlled 1-2min
Cool Down Blocks
Strength Block – Chest and Abs – Cool Down
Horizontal
Prercor Elliptical
Set time intensity Tempo
1 5:00 30 controlled
Foam Roll Chest
Set time intensity
1 2:00 50
Self-Massage: Foam Roll Lat
Set time intensity
1 3:00 50
Rub and Scrub Rib and Cage
Set time intensity
1 1:00 50

Chest/Bi’s (1/4)

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Chest Warm-Up
Horizontal Loading

LLT
Stationary Bike
Set Time
1 2min h:m:s
PVC Passthrough
Set Reps
1 10
PVC Around the World
Set Reps
1 10/side
Stretch – Scorpion
Set Reps
1 10/side
LLT
Band Pull Aparts
Set Reps
1 10
ULT
Scapula Push Up
Set Reps
1 10
ULT
Knee Push Up
Set Reps
1 8

Workout Blocks

Chest/Core 1
Horizontal Loading

LLT
Incline DB Bench Press
Set Reps Weight Tempo Rest
1 6-8 70% % Controlled 1-2min (h:m:s)
2 6-8 75% % Controlled 1-2min (h:m:s)
3 6-8 80% % Controlled 1-2min (h:m:s)
4 6-8 85% % Controlled 1-2min (h:m:s)
LLT
Cable Crunches
Cable Crunches
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60s (h:m:s)
2 10 Moderate Controlled 60s (h:m:s)
3 10 Moderate Controlled 60s (h:m:s)
LLT
Cable Chest Fly
Set Reps Weight Tempo Rest
1 8-10 60% % Controlled 1-2min (h:m:s)
2 8-10 65% % Controlled 1-2min (h:m:s)
3 8-10 70% % Controlled 1-2min (h:m:s)
4 8-10 75% % Controlled 1-2min (h:m:s)
UMT
V Up Twist
Set Reps Rest
1 15/side 60s (h:m:s)
2 15/side 60s (h:m:s)
3 15/side 60s (h:m:s)
ULT
Push Up Plyometric
Set Reps Rest
1 8-10 60s (h:m:s)
2 8-10 60s (h:m:s)
3 8-10 60s (h:m:s)
LLT
Machine Chest Fly
Set Reps Weight Tempo Rest
1 10-12 60% % Controlled 1-2min (h:m:s)
2 10-12 60% % Controlled 1-2min (h:m:s)
3 10-12 60% % Controlled 1-2min (h:m:s)

Cool Down Blocks

Strength Block – Chest and Abs – Cool Down
Horizontal Loading

In this strength based session we are focusing on Chest and Abs.

ULT
Prercor Elliptical
Set Time Intensity Tempo
1 5:00 h:m:s 30 RPE Controlled

Preform this in Cardio Zone 1 to bring the heart rate down

Foam Roll Chest
Set Time Intensity
1 2:00 h:m:s 50 RPE

Pay attention to any knots in the muscles, roll lightly over them stop and hold for 3-5 seconds and then roll over that spot

ULT
Self-Massage: Foam Roll Lat
Set Time Intensity
1 3:00 h:m:s 50 RPE

Pay close attention to any knots in the muscles or soreness, roll lightly over them stop and hold for 3-5 seconds and then roll over that spot

Rub and Scrub Rib and Cage
Set Time Intensity
1 1:00 h:m:s 50 RPE