Day 1 - Build Muscle (25th-30th Jun)
3 rounds of:
5 Push ups
:30 second pec stretch (R)
:30 second pec stretch (L)
10 Banded external rotations (R)
10 Banded external rotations (L)
*Everything you are working for will come in time, trust the process.*
Bench Press - 4 sets of 5-8 @ 70%-76% of your best lift.
:80 seconds rest between sets.
*Tempo on each repetition is 4 seconds down, 1 second up.
5 sets of:
*For this superset find a weight that you can just achieve the below repetitions for the 1st set, then go for Max reps (failure) on the remaining 4 sets.
10 Pec Deck
:30 seconds rest
12 Tricep Pushdown
:60-:90 seconds rest
Start a clock for 20 minutes and keep moving through the below exercises.
6-10 Parallel Bar Dips
30 Ab mat Sit ups
15 Barbell Skull Crushers
:30 Second Hollow Hold