
Day 1 - Build Muscle (9th-14th Apr)
Updated: Apr 10, 2018
PREHAB
3 sets of:
5 Kettle Bell Bottom up Press (each arm)
5 Dumbbell Flyes (Keep wight light and pause for 2 seconds at stretch point of each rep)
STRENGTH
Bench Press:
3@75%
3@77%
3@80%
3@83%
Max rep @83%
BODYWEIGHT STRENGTH
5 sets of:
4-8 Weighted Dips @60%+ of testing weight
:30 seconds rest
15 Back Extensions (GHD machine)
SUPERSET
Decline Bench Press - 10/8/6/12/12
Rest :60-:90 seconds
*Complete a max set of Push ups after the last 2 sets of 12.
SUPERSET
4 sets of:
10 Cable Cross Overs
:30 seconds rest
:60-:90 seconds rest