PREHAB/WARM UP
750m Walk on a 7.5% incline OR Run
Then,
3 sets of:
10 Banded External Rotations each arm
5 Push up to downward dog (hold 2 seconds in the down dog)
10 Dumbbell Flyes (light)
20 second banded tricep stretch each arm
"STARTING A NEW STRENGTH PROGRAM TODAY, HAVE FUN"
STRENGTH
Decline Bench Press
5@70%
1@75%
5@70%
1@77%
5@70%
1@80%
*All percentages are off your 1RM flat Bench
*Rest 2-4 minutes between sets
Then,
Bench Press - 4 sets of Max reps @77% of your 1RM (1 rep max)
4 sets of:
6 Seated Dumbbell Shoulder Press
12 Cable Cross Overs
:90 seconds - 2 minutes rest
4 sets of:
6-8 Ring Dips (give this a go, huge benefits. If you physically can't complete 6 ring dips use the parallel bars, add weight if you can)
:90 seconds - 2 minutes rest between sets
Cable Overhead Tricep Pushdown - 15/15/10/10
*Rest no more than :60 seconds between sets, less if you can.
*Use challenging weight
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