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Day 1 - Build Muscle (16th-21st Apr)


3 rounds of:

8 Hand Release Push ups

8 PVC pass throughs

16 Banded Pull Aparts


Bench Press





Max reps @85%


4 sets of:

Parallel Bar Dips - 110% of testing week.

This means 10% more than you achieved on your testing week, go for gold, try to hit that number without resting, but if needs be, rest as often as needed to complete the set.

:30 seconds rest

12 GHD Sit ups (If you're not completely confident with the GHD only go to horizontal)

:60-:90 second rest


10/8/6/12/12 - Incline Dumbbell Bench Press'

*Complete 15 Cable Tricep Pushdowns after the 2 sets of 12.


4 sets of:

10 Barbell Skull Crushers

:60 seconds rest

10 Cable Rope Overhead Extensions

:60 seconds rest

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