Big week this week guys, bring your A-game and make sure the numbers you are hitting on the strength sections are the best you have. You will need a spotter for the Bench Press and I want you to do your Squat inside the cage, come and see me for help.
GO HARD!
PREHAB
3 sets of:
10 Banded External Rotations (each arm)
5 pausing Dumbbell Flyes - pausing for 5 seconds at the stretch point (light)
Then:
Spend 5 minutes on your preferred Bench Press and Dip warm up.
STRENGTH
Bench Press - Build to your 1 Rep max
*Give the Bench and dips a lot of respect today, rest well between efforts and push to your limit, the numbers you achieve will have an effect on the next 6-8 weeks of your training.
STRENGTH
Parallel Bar Dips - Build to your 1 Rep max
Then: after a good rest, complete 1 set for max repetitions of Parallel Bar Dips at body weight.
SUPERSET
3 sets of:
10 Cable Flyes (low to high)
straight into
:60 seconds rest
10 Cable Flyes (high to low)
straight into
12 Single Arm Rope Tricep Pushdowns (L)
:60 seconds rest
*Find a challenging weight on round 1 and push yourself to hold it.
SUPERSET
4 sets of:
8 One Arm Cable Rows (each arm)
straight into
:90 seconds rest
*Make sure the weights are tough.
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