Day 1 - Build Muscle (13th-18th Aug)

PREHAB/WARM UP

3 rounds of:

10 Plank to Push up

20 Banded Pull aparts

:30 second pec stretch (each arm)


"IT WILL TAKE TIME, BUT IT'S WORTH IT"


STRENGTH

Decline Bench Press

5@77%

1@83%

5@77%

1@85%

5@77%

1@87%

*All percentages are off your 1RM flat Bench

*Rest 2-4 minutes between sets


Then,

Flat Bench Press - 4 sets of Max reps @85% of your 1RM (1 rep max)

*3-5 minutes rest between sets


4 sets of:

8 Upright Rows, straight into 12 Barbell Shrugs (aim to complete both sets without putting the bar down)

12 Incline Dumbbell Flyes

Rest 1-2 minutes rest


5 sets of:

8 Seated Dumbbell Shoulder Press

10 Seated Overhead Tricep Extension

Rest 1-2 minutes between sets


Parallel Bar Dips - 10/10/10/10 (add weight if possible)

*Rest as needed between sets.


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