🟩 FOUNDATIONS — CHEST + TRICEPS
WORKOUT 1

Block 1 – Mobility + Activation
• TRX pec Stretch to Angel 10/10
• Band/ Dowel Flossing - 10
• Incline Scap Push-Ups – 10
1 Set

Block 2 – Primary Chest Press
• Barbell Bench Press (light–moderate) – 8
• Bottom Pushup iso – 30s
1:00 rest × 3 Sets

Block 3 – Chest + Tricep Pairing
•Incline DB Close Grip Press – 10
• Banded Tricep kickBack – 12/12
1:00 rest × 3 Sets

Block 4 – Push Capacity
• Tempo Push-Ups (3-3-3) – 6–8
• Bench tricep dips(straight legs) - 12
30s rest × 3 Sets

Block 5 – Triceps Finish
• Rope Pressdown - 10
• BB diamond Push Up – 8
1:00 rest × 2 Sets

🟩 FOUNDATIONS — CHEST + TRICEPS
WORKOUT B

Block 1 – Mobility + Activation
• Band / Dowel flossing - 10
• Bear crawl Shoulder Taps with leg lift– 8/8
• Door Strech- 30s/30s
1 Set

Block 2 – Primary Chest Press
• Incline DB Chest Press Reverse Grip – 6–8
• SA Band Chest Press 8/8
1:00 rest × 3 Sets

Block 3 – Chest + Tricep Pairing
• TRX Push-ups – 12
• Plank ups – 10/10
1:00 rest × 3 Sets

Block 4 –
• SB high Plank 30-45s
• Hinged SA cable Fly – 12/12
30s rest × 3 Sets

Block 5 – Triceps Finish
• Single Arm Cable Tricep Pressdown – 12/12
• SA DB OH Tricep Extension –8/8
1:00 rest × 2 Sets