Day 1 - Build Muscle (2nd-7th Jul)

PREHAB/WARM UP

start a clock for 7 minutes and keep moving through:

300m Ski Erg

8 Plank to Push ups (make sure you do 1 push up at the top of each rep)

10 PVC Pass Throughs

"Make time for it. Get it done. Nobody ever got strong by thinking about it, They did it".

STRENGTH

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

:70 seconds rest between sets.

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

Incline Dumbbell Bench Press - 12/10/8/6

*Rest :60-:90 seconds between sets.

10/9/8/7/6/5/4/3/2/1 reps of:

Decline Bench Press

Parallel Bar OR Ring Dips

Pull ups (Use a band if needed)

*For this couplet, start with a weight that is challenging for 10 repetitions and stick with it throughout, you may need to break up the 9's, 8's & 7's but that's o.k, it may feel too light on the 3's, 2's and 1's but just have less rest between sets.

4 sets of:

10 Dumbbell Tricep Extensions

20 Rope Tricep Pushdowns

:60-:90 seconds rest