1. Barbell Bench Press
Sets & Reps: 4 × 6-8 | RIR: 1-2 | Tempo: 3-0-1-0
0
Rest: 2-3 min
Key Form Cue:
Drive your feet into the floor and keep your shoulder blades pulled back and down.
2. York Pec Fly
Sets & Reps: 3 × 20 | RIR: 1-2 | Tempo: 2-1-1-0
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Rest: 90 sec
Time's up!Key Form Cue:
Keep a slight bend in your elbows; focus on squeezing your chest, not your arms.
3. Seated Dumbbell Shoulder Press
Sets & Reps: 3 × 20 | RIR: 1-2 | Tempo: 2-0-1-0
0
Rest: 90 sec
Key Form Cue:
Press dumbbells overhead without letting your lower back arch excessively.
4. Tricep Pushdown
Sets & Reps: 3 × 20 | RIR: 1 | Tempo: 2-0-1-0
0
Rest: 60 sec
Key Form Cue:
Keep your elbows tucked into your sides throughout the movement.
5. Plank
Sets & Reps: 3 × 20
0
Rest: 60 sec
Key Form Cue:
Squeeze your glutes and abs to keep your back perfectly flat.