Day 1 - Build Muscle (20th-25th Aug)

PREHAB/WARM UP

3 rounds of:

10 Plank to Push up

20 Banded Pull aparts

:30 second pec stretch (each arm)

"IT WILL TAKE TIME, BUT IT'S WORTH IT"

STRENGTH

Decline Bench Press

5@80%

1@85%

5@80%

1@87%

5@80%

1@90%

*All percentages are off your 1RM flat Bench

*Rest 2-4 minutes between sets

Then,

Flat Bench Press - 4 sets of Max reps @87% of your 1RM (1 rep max)

*3-5 minutes rest between sets

4 sets of:

15 Cable Cross overs

10 Single Arm Cable Tricep Pushdown (each arm)

Rest 1-2 minutes rest

5 sets of:

8 Barbell Hang Clean and Press

15 Dumbbell Side Raises

Rest 1-2 minutes between sets

Ring Dips - 10/10/10/10 (scale back to parallel bar dips if needed)

*Rest as needed between sets.