Warm Up
Smash upper outside of chest with
lacrosse ball 1 minute each side
Banded chest opener stretch 1 minute a side
Banded lat stretch 1 minute a side
Band pull aparts 10
3x
10 push ups
10 light dumbbell shoulder press
10 balboas
lacrosse ball 1 minute each side
Banded chest opener stretch 1 minute a side
Banded lat stretch 1 minute a side
Band pull aparts 10
3x
10 push ups
10 light dumbbell shoulder press
10 balboas
Conditioning
Zone 2
20 minutes easy run row or bike
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
20 minutes easy run row or bike
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
Strength
One more week of upper body split then we will change it up
3 sets to failure with little rest and drop the weight each set. rest 2-3 minutes between exercises
Barbell strict press
Dumbbell single arm rows do one side all 3 sets to failure then the other side
Dumbbell incline bench press
Neutral grip pull ups weighted if you want
Dips weighted if you can
3 sets to failure with little rest and drop the weight each set. rest 2-3 minutes between exercises
Barbell strict press
Dumbbell single arm rows do one side all 3 sets to failure then the other side
Dumbbell incline bench press
Neutral grip pull ups weighted if you want
Dips weighted if you can