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Day 1 - Build Muscle (14th-19th May)


3 rounds of:

5 - Plank to Downward Dog (hold 2-3 seconds at each end)

45 second Throacic Opener on Foam Roller


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.


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.

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