🟪 ADVANCED — CHEST + TRICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Band Pec Stretch w/rotation - 30s /30s
• Scap Push-Ups – 12
• Door Stretch – 30s/30s
1 Set

Block 2 – Primary Strength (Chest)

• BB Bench Press (3s eccentric) – 6–8
• Cable Chest Fly( 5sec Eccentric) – 12
1:30 rest × 4 Sets (1 warm-up + 3 working)

Block 3 –
• High incline DB press – 12
• Archer Push ups– 5/5
1:00 rest × 3 Sets

Block 4 – Chest Capacity

• DiveBomb Push-Ups– 8
• Standing Plate Press – 12
30s rest × 3 Sets

Block 5 – Triceps Strength

• SA Cable Tricep Pressdown – 10/10
• Medicine ball Close-Grip Push-Ups – Max (clean reps)
1:00 rest × 3 Sets

🟪 ADVANCED — CHEST + TRICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• 5lb plate external rotation w/3s ISO- 8/8
• TRX Pec Stretch to Angels – 8/8
• Scap Push-Up Hold – 20s
1 Set

Block 2 – Primary Strength (Alternate Angle)

• Decline DB Bench Press – 6–8
• Push-Up Bottom iso max time
Superset.
1: rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Fly

• Hinged SA Cable Fly – 8/8
• Low to High SA Cable Fly – 8/8
1:00 rest × 3 Sets

Block 4 – Press Capacity

• Plyo Push Up .(use plates) – Max reps
• BB Close Grip floor Press– 12
30s rest × 3 Sets

Block 5 – Triceps Finisher

• Plank Ups – 20
• DB Skull Crushers – 20
1:00 rest × 3 Sets