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
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