Day 1 - Build Muscle (27th Aug-1st Sep)

PREHAB/WARM UP

3 rounds of:

250m Ski Erg

10 Single Arm Shoulder Press (each arm)

:30 sec Banded Tricep Stretch (each arm)

"STAY THE COURSE"

STRENGTH

Decline Bench Press

3@80%

1@83%

3@80%

1@85%

3@80%

1@87%

*All percentages are off your 1RM flat Bench

*Rest 2-4 minutes between sets

Then,

Flat Bench Press - 4 sets of 8-10 reps @70-75% of 1RM

*3-5 minutes rest between sets

4 sets of:

8 Upright Rows

10 Dumbbell Tricep Extensions

Rest 1-2 minutes rest

5 sets of:

8 Ring Dips (use parallel bars if needed)

15 Dumbbell Front Raises

Rest 1-2 minutes between sets

50 Push ups

*Record how long it takes you to complete and use this as a benchmark test.