PREHAB/WARM UP
500m Ski Erg
Then,
3 sets of:
10 Single Arm Dumbbell Shoulder Press (each arm)
20 Banded Pull aparts
"TESTING WEEK"
STRENGTH
Bench Press - Build to a heavy 1
Then,
Bench Press - 4 sets of Max reps @75% of your testing weight
4 sets of:
6 Standing Dumbbell Shoulder Press
12 Pec Decks
:90 seconds - 2 minutes rest
4 sets of:
6 Weighted Parallel Bar Dips (use machine in back room if you cant dip your bodyweight).
12 Dumbbell Side Raises
:90 seconds - 2 minutes rest between sets
Rope Tricep Pushdown - 15/12/10/8
*Rest no more than :60 seconds between sets, less if you can.
*Make sure the weight is maxing you out on each set.
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