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

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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