Day 1 - Build Muscle (26th-31st Mar)

PREHAB

3 rounds of:

10 Banded Pull aparts

8 Push up plus

6 Dumbbell Flyes (3 second pause at stretch)

STRENGTH

Bench Press

5@70%

5@73%

5@75%

5@77%

*The above % are from the max weight you hit last week, if you didn't do last weeks programming skip today's percentages and build to your heaviest 1 rep.

*Make sure you warm up to your first set.

BODY WEIGHT STRENGTH

5 sets of:

8 Supported Row - Heavy (This is the machine next to the parallel bars in the first room).

:30 second rest

>60% Parallel Bar Dips

:90 second rest

*On the Dips, the minimum number i want you to complete each set is 60% of last weeks best, if you're feeling good go for more.

SUPERSET

4 sets of:

15 Pec Deck (top half reps)

straight in to

12 Rope Tricep Pushdowns

:60 second rest

BODYBUILDING CIRCUIT

15 Barbell Skull Crushers

15 Dumbbell Front Raises

15 Reverse Flyes

15 GHD Sit ups

*Start a clock for 15 minutes and complete as many rounds (with good form) of the circuit as you can, only resting when needed.