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)

10 pvc pass throughs


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

12 Dumbbell Tricep Extensions

:60-:90 seconds rest

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