Day 1 - Build Muscle (9th-14th Apr)

PREHAB

3 sets of:

5 Kettle Bell Bottom up Press (each arm)

5 Dumbbell Flyes (Keep wight light and pause for 2 seconds at stretch point of each rep)

10 pvc pass throughs

STRENGTH

Bench Press:

3@75%

3@77%

3@80%

3@83%

Max rep @83%

BODYWEIGHT STRENGTH

5 sets of:

4-8 Weighted Dips @60%+ of testing weight

:30 seconds rest

15 Back Extensions (GHD machine)

SUPERSET

Decline Bench Press - 10/8/6/12/12

Rest :60-:90 seconds

*Complete a max set of Push ups after the last 2 sets of 12.

SUPERSET

4 sets of:

10 Cable Cross Overs

:30 seconds rest

12 Dumbbell Tricep Extensions

:60-:90 seconds rest