Ruth Chapman

BLOCK - B

🟦 FOUNDATIONS — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Quadruped Thread the Needle – 6/6
• Dead Hang – 20s
• Banded Straight Arm Pulldown (light) – 12
1 Set

Block 2 – Primary Pull (Horizontal)

• Barbell Bent Over Row (light–moderate) – 8–10
• Cable/ Band Single Arm External Rotation (light) – 10/10
1:00 rest × 3 Sets


Block 3 – Vertical Pull + Core

• Neutral Grip Lat Pulldown – 8–10
• Hollow Body Hold – 20–30s
1:00 rest × 3 Sets


Block 4 – Pull Capacity

• TRX Rows - 10
• Farmer Carry – 1min
30s rest × 3 Sets
30s rest × 3 Sets

Block 5 – Biceps

• Cable Rope Curl – 12
• Cross Body Hammer Curl – 10/10
1:00 rest × 2–3 Sets


🟦 FOUNDATIONS — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Standing T- Rotations 10/10
• Wall Slides – 10
• Scapular Retraction Hold (hang or TRX) – 20s
1 Set

Block 2 – Primary Pull (Cable Focus)

• Wide Grip Seated Cable Row – 8–10
• Face Pull to External rotation (light) – 10
1:00 rest × 3 Sets (1 warm-up + 2 working)


Block 3 – Row Variation + Stability

• Landmine Row (SA) – 8/8
• Dead Bug with Band Pulldown – 8/8
1:00 rest × 3 Sets


Block 4 – Pull Capacity

• Reverse Grip Lat Pulldown – 10
• Bear Crawl (forward + back) – 20–30s
30s rest × 3 Sets


Block 5 – Biceps Finisher

• DB Incline Bench Curl (light–moderate) – 10
• Cable Single Arm Curl – 12/12
1:00 rest × 2–3 Sets

BLOCK -B

🟩 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