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)
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