Full Body with a Chest & Triceps Focus
Chest and triceps hypertrophy with a dense bodybuilding-style EMOM format
Each minute
- Min 1
Dumbbell squeeze press
Two dumbbells squeezed together while lying on the floor; press to full lockout
- Min 2
Triceps rollbacks to extension
Two dumbbells
- Min 36 dumbbell flies + 6 dumbbell floor presses
- Min 4
Standing overhead triceps extension
Ribs locked down, elbows wide, lower and extend the weight under control
What EMOM means
EMOM means Every Minute On the Minute. At the top of each minute you start that minute's movement, get your reps in, then rest whatever time is left before the next minute begins. Move well and you buy yourself more rest.
Scaling options
Minute 1: if you do not have two dumbbells, use one kettlebell for the squeeze/press pattern. Minute 2: if you do not have two dumbbells, use one kettlebell for the triceps extension pattern. Minute 3: use a resistance band for flies and push-ups instead of floor presses if needed. Minute 4: use one dumbbell or one kettlebell for the overhead triceps extension. Going forward, include dumbbell-to-kettlebell and double-weight-to-single-weight scaling options whenever possible.
Back-friendly · McGill method
Keep ribs down and abs braced on presses and overhead extensions so the low back does not arch. On floor flies, keep the range controlled and stop before the shoulders pull you into an excessive arch.