Day 1 - Build Muscle (2nd-7th Apr)
PREHAB
3 sets of:
10 Banded External Rotations (each arm)
:30 second Pec Stretch (each arm)
STRENGTH
Bench Press
4@73%
4@75%
4@77%
4@80%
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.
BODYWEIGHT STRENGTH
5 sets of:
:30 sec rest
6 Weighted Dips @60% of your best weight you tested 2 weeks ago
:60 sec rest
SUPERSET
4 sets of:
: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!
BODYBUILDING CIRCUIT
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.