Day 1 - Build Muscle (3rd-8th Sep)

PREHAB/WARM UP

500m Row

15 Dumbbell Curl/Press'

:30 second Plank

20 Banded Pull Aparts

:30 second Hollow Hold

25 Kettle Bell Swings

:30 second Hollow Rocks

"IF IT WASN'T HARD EVERYONE WOULD DO IT, IT'S THE HARD THAT MAKES IT GREAT"

STRENGTH

Decline Bench Press

3@83%

1@85%

3@83%

1@87%

3@83%

1@90%

*All percentages are off your 1RM flat Bench

*Rest 2-4 minutes between sets

Then,

Flat Dumbbell Bench Press - 4 sets of 8-10 Reps

*3 minutes rest between sets

5 sets of:

8 Standing Dumbbell Shoulder Press

1 minute rest

10 Skull Crushers

Rest 1-2 minutes

4 sets of:

20 Dumbbell Side Raises

10 Single arm Dumbbell Overhead Extensions

Rest 1-2 minutes between sets

50 Parallel Bar Dips

*Record how long it takes you to complete and use this as a benchmark test.