Day 1 - Build Muscle (6th-11th Aug)

PREHAB/WARM UP

3 rounds of:

1km Bike

10 Push up plus

6 Dumbbell Side Raises (2 seconds up, 2 seconds down)


"CHALLENGE EQUALS CHANGE"


STRENGTH

Decline Bench Press

5@75%

1@80%

5@75%

1@83%

5@75%

1@85%

*All percentages are off your 1RM flat Bench

*Rest 2-4 minutes between sets


Then,

Flat Bench Press - 4 sets of Max reps @83% of your 1RM (1 rep max)

*3-5 minutes rest between sets


4 sets of:

8 Machine Shoulder Press (back room)

8-12 Cable Cross Over (low cable to high reach)

Rest 1-2 minutes rest


5 sets of:

12-15 Plate Front Raises

10 Dumbbell Skull Crushers

Rest 1-2 minutes between sets


Cable Overhead Tricep Extension - 12/12/8/8/8

*Rest as needed between sets.

*Complete 6-10 Power Push ups after each set of 8

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