Day 1 - Build Muscle (9th-14th Jul)

PREHAB/WARM UP

start a clock for 7 minutes and keep moving through:

5 minute walk/Run

Then,

10 Dumbbell Flyes (light)

20 Banded Pull aparts


"This is the last week of this strength cycle, push hard we will be re-testing next week".


STRENGTH

Bench Press - 4 sets of 5-8 @ 70%-76% of your best lift.

:60 seconds rest between sets.

*Tempo on each repetition is 4 seconds down, 1 second up.


Decline Barbell Bench Press - 10/10/8/8

:90 seconds rest between sets


Barbell Skull Crushers - 10/10/8/8

:90 seconds rest between sets

*Max set Diamond Push ups after each set of 8


100's

100 Pec Deck - 55/35kg (or as close as you can get)

100 Dumbbell Hammer Curls - 15/10kg (or as close as you can get)

100 GHD Sit ups (Down to horizontal)

100 Bench Dips (Legs straight)

3 views0 comments

Recent Posts

See All