9/30 UPPER BODY: Back, Shoulders, Biceps

Happy Monday! Week 3 of 4 week split Goal of Split: 4 weeks of systematic and pure progressive overload focused on load increase and form mastery of both primary and accessory movements. Programming will intertwine stability, hypertrophy, and strength training in an efficient manner to build muscle and contribute to overall strength. This will be a split we revisit to retest our strength gains and maintenance of fundamental movement patterns. The goal is to progress through reps and load from week to week, without sacrificing form. Week one should be spent mastering the movement patterns and taking notes of areas that may need improvements over the next 4 weeks. Daily Movement Goal: 10K steps total Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here] Tap the ‘start now’ button to find the training day overview.