🟩 FOUNDATIONS — CHEST + TRICEPS


Block 1 – Mobility + Activation

• Wall Slides – 10
• Banded/ Dowel Flossing - 10
• Incline Push-Up Hold (top position) – 20s
1 Set

Block 2 – Primary Chest Press

• Incline DB Chest Press – 10
• Band Pull-Aparts – 12
1:00 rest × 3 Sets

Block 3 – Chest + Tricep Pairing

• Elevated Push-Ups – 8–10
• Cable or Band Tricep Pushdown – 12
1:00 rest × 3 Sets

Block 4 – Push Capacity

• Standing SA Band Chest Press – 12
• Bench Dip – 8–10
30s rest × 3 Sets

Block 5 – Triceps Finish

• DB Floor Skull Crushers – 10
• Overhead Band or Cable Tricep Extension – 12
1:00 rest × 2 Sets


🟩 FOUNDATIONS — CHEST + TRICEPS



Block 1 – Mobility + Activation

• Cat + Cow – 10
• SA Standing Band Chest Fly (light) – 12
• Scap Push-Ups (knees or incline) – 8
1 Set

Block 2 – Primary Chest Strength

• DB Floor Press – 8–10
• Seated Band Row – 12
1:00 rest × 3 Sets

Block 3 – Chest Isolation + Control

• SA Cable or Band Chest Fly – 10/10
• BB Plank Shoulder taps - 101/0
1:00 rest × 3 Sets

Block 4 – Tricep Focus

• Incline Bench Dips – 8–10
• SA Band Kickbacks – 10/10
30s rest × 3 Sets

Block 5 – Pump + Confidence Finish

• Close-Grip BB Push ups – 12–15
• Cable or Band Tricep Pushdown – 12
1:00 rest × 2 Sets