Help keep your group healthy and happy!
5
-
minutes warming up
18
-
25
minutes working out
We have a special treat this month! We're focusing on strength with special programming from my super friend, Coach Sam Starlin from Performance Power Training. Strap in cause we're in for a treat!
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Bigger pecs, bigger checks is the name of the game. If you can win a fight, deter your would be adversary by your indomitable presence and larger arms.
Its a volume day. Its a push day. Work the muscles to failure on every set, and then send your arms to the farm. Bench press, maintain lats engaged and shoulders down and in. this helps facilitate a 45 degree elbow. No wide out chicken wing elbows. Pushups and shoulder taps, have wider feet if need for better stability and avoid hips high like saturday night fever. Incline bench, same lats and shoulder and thing about punch dancing your way to Girth. Flyers should be performed with a slight bend in the elbow that does not change throughout ROM. End range of motion will be case dependent based on the person's shoulder mobility. Curls. Pushdowns, fill the arms with blood where it belongs.
Major Lift
Bench Press/Floor Press
5x max reps getting at least 15 reps per set
*1 min rest between sets
then
2x max reps @50% weight of the previous sets
2 mins rest between sets
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Girth Differential
Pushups + Shoulder taps
20 rounds of: 2 pushups + 6 shoulder taps
*one round is 2 pushups followed immediately by 6 shoulder taps (3 each).
*this is only 40 pushups total*
Incline Alternating DB bench press
3x12 (each) 60 seconds rest between sets
Incline DB Flyes 3x12 60 seconds rest between sets
Bandy curls/bandy pushdowns 100 each.
*break up the reps any way you want, just get 100 total of each movement
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
Chair Dips
5x max reps getting at least 15 reps per set
*1 min rest between sets
---
Girth Differential
Pushups + Shoulder taps
20 rounds of: 2 pushups + 6 shoulder taps
*one round is 2 pushups followed immediately by 6 shoulder taps (3 each).
*this is only 40 pushups total*
Spiderman Push-ups
3x12 (each) 60 seconds rest between sets
Flyes with water bottles 3x12 60 seconds rest between sets
Bandy curls/bandy pushdowns 100 each with water bottle
*break up the reps any way you want, just get 100 total of each movement
Have a question? Chat with your coach.
✅ Weights for Bench Press
✅ Bench or something similar
3x
1min Burpees
1min Rest
5
-
minutes warming up
18
-
25
minutes working out
We have a special treat this month! We're focusing on strength with special programming from my super friend, Coach Sam Starlin from Performance Power Training. Strap in cause we're in for a treat!
---
Bigger pecs, bigger checks is the name of the game. If you can win a fight, deter your would be adversary by your indomitable presence and larger arms.
Its a volume day. Its a push day. Work the muscles to failure on every set, and then send your arms to the farm. Bench press, maintain lats engaged and shoulders down and in. this helps facilitate a 45 degree elbow. No wide out chicken wing elbows. Pushups and shoulder taps, have wider feet if need for better stability and avoid hips high like saturday night fever. Incline bench, same lats and shoulder and thing about punch dancing your way to Girth. Flyers should be performed with a slight bend in the elbow that does not change throughout ROM. End range of motion will be case dependent based on the person's shoulder mobility. Curls. Pushdowns, fill the arms with blood where it belongs.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pressing Family
Chest Movements
Pushing Movements
Shoulder Stability + Core
