Day 1 Build Muscle (23rd-28th Apr)

PREHAB

3 rounds of:

10 Banded External Rotations (each arm)

8 Prone Banded Sots Press (use a light band)

6 Single Arm Dumbbell Shoulder Press (each arm)

6 Power Push ups


STRENGTH

Bench Press

1@80%

1@83%

1@85%

1@87%

1@90%

Max reps @90%


BODYWEIGHT STRENGTH

5 sets of:

4-8 Weighted Dips @75% of testing week

:30 seconds rest

12 Back Extensions with a 2 second pause at the top of each rep (on GHD machine)

:60-:90 second rest


SUPERSET

10/8/6/12/12 - Pec Deck

*Complete 8-12 Diamond Push ups after each of the 12's


SUPERSET

4 sets of:

10 Tricep Press (use the chest press machine in the back room, set your hands up on the vertical grips, elbows tight to your ribs).

:60 second rest

10 Single arm Rope Push down (each arm)

:60 second rest