Push Ups (4 sets: 12 Reps)
*Weighted reps – add weight on back if able
Focus: Quality form on pushup. Athletes should keep a solid plank position during push-ups and aim to make contact with the quads/chest and the floor but don’t go completely relaxed between reps. Modify pushups to either pushups on a racked bar or the side of a box. Knee pushups are not preferred.
Chin Ups (5 sets: 8-10 reps)
*Weighted reps – add weight If able
Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.
Seated Tricep DB French Press (4 sets: 10 reps)
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Standing Alt DB Curl (4 sets: 10 reps (each side))
Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Single Arm DB Skull Crusher (4 sets: 10 reps (each side))
Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
Standing Alternating DB Hammer Curl (4 sets: 10 (each side))
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).
Bench Press (5 sets: 10 reps)
Barbell Incline Bench Press (3 sets: 10 reps)
*Build to a moderate weight and stay the same or build across all sets.
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Single Arm DB Bench (3 sets: 10 reps (each side))
Focus: Start with a single DB and extend overhead while lying on a bench. Bench with one arm, allowing the other arm to be extended out for balance and rest by the body. Loading should be moderate and allow for control throughout entire rep. Heavy core engagement will be needed due to only one side being loaded at a time. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. Set is complete when required reps have been completed on each side. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB Incline Bench Press 3×12 (3 sets: 10 reps)
*Build to a moderate weight and stay the same or increase across sets.
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Tricep Dips (4 sets: 12 reps)
Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong "hollow position" if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
DB Single Arm Kickback (3 sets: 10 reps (each side))
Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.