Gymnastic Strength
We continue these progressions
until the 4 week mark.
Week 2 of 4
Warm up (no measure)
3 sets:
20/20 KB Side bend
:30 front plank hip twist
*rest :30 Seconds between sets
Upper/ Chest Day
Seated Barbell Strict Press
6-6-6-6 (record your weight, start from 60% of your strict press RM)
Supersets 1
3 Sets:
8-12 Seated Double DB Arnold’s Press
8-12 Ring Dips or weighted bench dips
8/8 Single Arm Lateral Raise
Supersets 2
3 Sets:
10 DB Front Raise + Upright Fly
10 Wide Grip Supinated Bench Press