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Day 1 - Build Muscle (4th-9th Jun)


3 rounds of:

8 Push ups

5 Pass Throughs

200m Row


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:

8 Dumbbell Pull Overs

straight into

12 Dumbbell Tricep Extensions

:60-:90 seconds rest

3 sets of:

15 Cable Overhead Extensions

straight into

Max rep Bench Dips

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