Week start mon 15th Nov - 20th Dec
Phase 1
Pull day
1. Foam Roll lats, rhomboids, stretch out thoracic spine over fit ball or roller, perform rotator cuff exercises 2. Wide squat warm up side to side, supine bridge on fit ball, slight side to side movement, Spiderman push up 3. 4 point draw in / knees then progress to feet, laying spans, wood chops with no hip rotation
Exercise
Sets
Deadlifts Chin ups Rear Delt Flies Ez-curls DB Curls
4 3 3 3 2
Record KG's here Deadlifts
Reps
Rest
Tempo
1 1 1 1 1
3D 3D 3D 3D 3D
session 1 Session 2
Session 3
session 4
session 5
12 10 10 10
12 10 10 8
12 10 8 8
10 10 8 6
10 8 8 6
DB Bent Row
Reps Reps Reps 12 10 10
Reps Reps Reps 12 10 8
Reps Reps Reps 10 10 8
Reps Reps Reps 886
Reps Reps Reps 866
Rear delt flies
12 10 10
12 10 8
10 10 8
886
866
EZ curls
12 12 12
12 10 10
10 10 8
10 8 8
886
DB curls
12 12
12 10
10 10
88
86
SEE BELOW
12 10 8
2U 2U 2U 2U 2U
Superset Weighted Back extensions
u-arm chin ups after last set
Chin ups Set 1 set 2 set 3
Core exercises - Roll outs, hanging knee raise, Fit ball plank with small movements
Use stretch charts and stretch tight areas