Day 1 - Build Muscle (18th-23rd Jun)

PREHAB/WARM UP

Start a clock for 8 minutes and work through:

1 minute steady Assault Bike

10 Plank to Push ups

10 Dumbbell Chest Flyes (light)

5 PVC pipe Pass Throughs

*Remember guys, GAINING STRENGTH IS A MARATHON NOT A SPRINT. Head down, bum up and keep hitting those weights above 70%, you are getting stronger.*

STRENGTH

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

:75 seconds rest between sets.

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

4 sets of:

10 Chest Press (machine in the back room) hands on the vertical grip.

:30 seconds rest

12 Cable Cross Overs

2 - 3 minutes rest

4 sets of:

8 Parallel Bar Dips OR Machine Dips (in the back room)

straight into

12 Plate behind the head Extension

:90 sec - 2 minute rest

TABATA (8 rounds of: 20 seconds reps, 10 seconds rest)

Rope Tricep Pushdown