Day 1 - Build Muscle (25th-30th Jun)

PREHAB/WARM UP

3 rounds of:

300m Row

5 Push ups

:30 second pec stretch (R)

:30 second pec stretch (L)

10 Banded external rotations (R)

10 Banded external rotations (L)

*Everything you are working for will come in time, trust the process.*

STRENGTH

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

:80 seconds rest between sets.

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

5 sets of:

*For this superset find a weight that you can just achieve the below repetitions for the 1st set, then go for Max reps (failure) on the remaining 4 sets.

10 Pec Deck

:30 seconds rest

12 Tricep Pushdown

:60-:90 seconds rest

Start a clock for 20 minutes and keep moving through the below exercises.

6-10 Parallel Bar Dips

30 Ab mat Sit ups

12 Dumbbell Flyes

15 Barbell Skull Crushers

:30 Second Hollow Hold