Day 1 - Build Muscle (30th Jul-4th Aug)

PREHAB/WARM UP

3 rounds of:

10 Single Arm Dumbbell Shoulder Press - each arm

10 Hanging Knee Raises

20 Banded Pull aparts

8 PVC Pass throughs


"STRENGTH TRAINING IS A MARATHON, NOT A SPRINT. STICK WITH THE PROGRAM AND SEE THE BENEFITS LONG TERM"


STRENGTH

Decline Bench Press

5@73%

1@77%

5@73%

1@80%

5@73%

1@83%

*All percentages are off your 1RM flat Bench

*Rest 2-4 minutes between sets


Then,

Flat Bench Press - 4 sets of Max reps @80% of your 1RM (1 rep max)


4 sets of:

10 Upright Rows

8-12 Parallel Bar Dips (use Dip machine in back room if you haven't got bar dips yet)

:90 seconds - 2 minutes rest


4 sets of:

8-10 Standing Dumbbell Shoulder Press

10 Dumbbell Side Lateral Raise (keep elbows almost straight and take 1-2 seconds up, 2 seconds down)


Tricep Pushdown - 12/12/12/8/8

*Rest as needed between sets.

*Complete 10-15 Diamond Push ups after each set of 8

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