Day 1 - Build Muscle (4th-9th Jun)
PREHAB/WARM UP
3 rounds of:
8 Push ups
200m Row
STRENGTH
Bench Press - 4 sets of 6 @ less than or equal to 70% of your best lift.
:60 seconds rest between sets.
*Tempo on each repetition is 4 seconds down, 1 second up.
4 sets of:
8 Decline Bench Press
:30 seconds rest
12 Pec Deck
:90 sec - 2 minutes rest
4 sets of:
straight into
12 Dumbbell Tricep Extensions
:60-:90 seconds rest
3 sets of:
straight into
Max rep Bench Dips