Video 8 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: upper body push+pull
***EDIT: program reads "alternating double chest presses" but shows double chest presses. You can do either option.***
*Please complete, then repeat classes 7, 8 and 9 in order before moving on to Class 10. These classes are for Weeks 5+6 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.
Session 8 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This session is a mix of upper body push and pull movements. You'll warm up with light sets comprised of push presses, followed by volume overhead pressing, tempo horizontal rows, chest presses and push ups.
Key Movements and Equipment Recommendations:
*single side push presses (x1 light kettlebell you can complete up to x5 reps with easily)
*single side strict presses (x1 moderate weight bell you can press well for x5 reps)
*tempo bench rows (x1 moderate weight bell you can row for at least x10 reps)
*double kettlebell or dumbbell chest presses (x2 weights you can press for at least x8 reps)
*push ups
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