Day 1 - Build Muscle (11th-16th Jun)

PREHAB/WARM UP

3 rounds of:

8 Push ups

5 Pass Throughs

200m Row

*first 4 weeks of this strength cycle finished guys, during the next 4 weeks the weights will be higher, Reps a little less and more rest between sets.

Keep working hard you will see the pay off in 6-8 weeks time.*

STRENGTH

Bench Press - 4 sets of 5-8 @ 70%-76% of your best lift.

:90 seconds rest between sets.

*Tempo on each repetition is 4 seconds down, 1 second up.

4 sets of:

6 Decline Bench Press (a little heavier than last week)

:30 seconds rest

12 Pec Deck (heavy)

:90 sec - 2 minutes rest

4 sets of:

8 Dumbbell Chest Flyes

straight into

12 Barbell Tricep Extensions

:60-:90 seconds rest

3 sets of:

12 Machine Dips (in the back room)

straight into

Max rep Hand Release Push ups

2 minutes rest