Day 1 - Build Muscle (23rd-28th Jul)

PREHAB/WARM UP

750m Walk on a 7.5% incline OR Run

Then,

3 sets of:

10 Banded External Rotations each arm

5 Push up to downward dog (hold 2 seconds in the down dog)

10 Dumbbell Flyes (light)

20 second banded tricep stretch each arm

"STARTING A NEW STRENGTH PROGRAM TODAY, HAVE FUN"

STRENGTH

Decline Bench Press

5@70%

1@75%

5@70%

1@77%

5@70%

1@80%

*All percentages are off your 1RM flat Bench

*Rest 2-4 minutes between sets

Then,

Bench Press - 4 sets of Max reps @77% of your 1RM (1 rep max)

4 sets of:

6 Seated Dumbbell Shoulder Press

12 Cable Cross Overs

:90 seconds - 2 minutes rest

4 sets of:

6-8 Ring Dips (give this a go, huge benefits. If you physically can't complete 6 ring dips use the parallel bars, add weight if you can)

12 Dumbbell Reverse Flyes

:90 seconds - 2 minutes rest between sets

Cable Overhead Tricep Pushdown - 15/15/10/10

*Rest no more than :60 seconds between sets, less if you can.

*Use challenging weight