PREHAB/WARM UP
3 rounds of:
10 Single Arm Dumbbell Shoulder Press - each arm
20 Banded Pull aparts
"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