
Day 1 - Build Muscle (14th-19th May)
PREHAB
3 rounds of:
5 - Plank to Downward Dog (hold 2-3 seconds at each end)
10 Wall Angels
45 second Throacic Opener on Foam Roller
STRENGTH
Bench Press - 4 sets of 6-10 repetitions
:90 seconds rest
*Each rep should take 4 seconds on the way down and 1 second on the way up.
*The weight should be @ less than or equal to 70% of last weeks test.
4 sets of:
6-8 Incline Dumbbell Bench Press
:15 second rest
8-12 Dumbbell Tricep Extensions
2-3 minutes rest
*Plenty of rest so get those weights up.
1 set for max reps on Parallel Bar Dips.
Then,
4 sets of 50% of that number.
4 sets of:
10 Rope Tricep Pushdowns
:60 - :90 seconds rest between
*These are not just a finisher, push the weight, but keep that form.