Day 1 - Build Muscle (21st-26th May)

PREHAB

2 rounds of:

3 Wall Climbers

:30 sec Pec stretch (R)

:30 sec Pec stretch (L)

:30 sec Tricep stretch (R)

:30 sec Tricep stretch (L)

STRENGTH

Bench Press - 4 sets of 6-10 reps at less than or equal to 70% of testing week.

* :80 seconds rest between sets.

*Each rep is 4 seconds on the way down, 1 second on the way up.

(As you've probably noticed this program will stay the same in sets/reps and %'s, but decrease in rest time each week. Look out for the change at week 4).

4 sets of:

10 Parallel Bar Dips (just with body weight)

:30 seconds rest

15 Reverse Flyes

:60 seconds rest

*Break up the dips as much as needed to complete the 10 reps.

4 sets of:

5 full reps/ 5 top half reps/ 5 bottom half reps/ 5 full reps of: Incline Smith Machine Bench Press

:30 seconds rest

10 Overhead Tricep Extensions on the TRX bands

:60-:90 seconds rest

4 sets of:

10 Supine Barbell Tricep Extensions

:60-:90 seconds rest between sets