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Day 1 - Build Muscle (28th May-2nd Jun)


Start a clock for 7 minutes and do as many sets as you can of:

:30 seconds Bike @90RPM

8 Chest Flyes (light)

10 Banded Pull aparts


Bench Press 4 sets of 6-10 reps @less than or equal to 70% of your best lift.

:70 seconds rest between sets.

*Tempo on each rep is 4 seconds down, 1 second up.

5 sets of:

6 Ring Dips OR :20 seconds Ring Support

:15 second rest

:60 seconds rest

5 sets of:

Pec Deck - 5 full reps/5 top half/5 bottom half/5 full reps.

:30 seconds rest

12 Tricep Pushdowns

:60-:90 seconds rest


3 sets of:

:30 sec - Max Deficit Push ups

:30 sec rest

:30 sec - Max Bench Dips

:30 sec rest

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