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Day 1 - Build Muscle (2nd-7th Apr)


3 sets of:

10 Banded External Rotations (each arm)

:30 second Pec Stretch (each arm)

10 Push ups Plus


Bench Press





Max Repetitions @ 80%

*Make sure you warm up to the first set

*If you missed the testing week 2 weeks ago, build to a heavy 1 rep today.


5 sets of:

12 Dumbbell Reverse Flyes

:30 sec rest

6 Weighted Dips @60% of your best weight you tested 2 weeks ago

:60 sec rest


4 sets of:

12 Cable Cross Overs

:30 sec rest

12 Cable Overhead Tricep Extension

:60 sec rest

*Choose challenging weight, but the focus is always on form. Make it look pretty!


4 rounds of:

12 Dumbbell Tricep Extensions

12 Dumbbell Bicep Curls

15 Push ups

15-20 GHD Sit ups

*Keep moving with as little rest as possible.

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