🟩 FOUNDATIONS — CHEST + TRICEPS
WORKOUT 1

Block 1 – Mobility + Activation

• Side lying thorasic rotations -10/10
• Band/ Dowel Flossing - 10
• Incline Scap Push-Ups – 10
1 Set

Block 2 – Primary Chest Press

• Barbell Bench Press (light–moderate) – 8
• Face Pull (light) – 12
1:00 rest × 3 Sets

Block 3 – Chest + Tricep Pairing

• DB Squeeze Press – 10
• Cable Overhead Tricep Extension – 12
1:00 rest × 3 Sets

Block 4 – Push Capacity

• Decline Push-Ups (feet elevated low box) – 6–8
• Bench tricep dips - 10
30s rest × 3 Sets

Block 5 – Triceps Finish

• DB Skull Crushers - 10
• Close Grip Cable Press (straight bar) – 12
1:00 rest × 2 Sets

🟩 FOUNDATIONS — CHEST + TRICEPS
WORKOUT B

Block 1 – Mobility + Activation

• Band / Dowel flossing - 10
• Bear Plank Shoulder Taps – 8/8
• TRX Pec Stretch - 30s
1 Set

Block 2 – Primary Chest Press

• DB Chest Press (neutral grip) – 8–10
• Tall Kneeling Band Pull Down – 12
1:00 rest × 3 Sets

Block 3 – Chest + Tricep Pairing

• Cable/ Band Chest Press (split stance) – 10/10
• Bench Supported DB Kickbacks – 10/10
1:00 rest × 3 Sets

Block 4 – Push Stability

• Tempo Push-Ups (3 sec lower) – 6–8
• Max Hollow hold / Deadbug - 30s
30s rest × 3 Sets

Block 5 – Triceps Finish

• Single Arm Cable Tricep Pressdown – 12/12
• Bodyweight Bench Dips (slow tempo) – 8–10
1:00 rest × 2 Sets