Week start Mon 15th Nov - 20th Dec
1. 2. 3. 4.
Phase 1
Push Day
Foam roll then Use Rope to stretch through pecs, shoulders, side (Feel where you are tight) Cuban press, scapula retraction using cable, flexi band, swing gym or seated row machine Mobility lunge with twist slow, lunge fwd into push up with twist then stand up using other leg & alternate Perform 1-2 strength tests and record on the orange sheets
Exercise
Sets
Reps
Rest
Tempo
Superset
DB chest Press DB flies
4 3
SEE
1 1
3D 2U 3D 2U
Push ups to fail after last set
Db Military press DB Tricep Extension DB Tricep extensions Rope push down Record Kg's here
3 BELOW 3 3 3 Session 1 Session 2 12 10 10 10 12 10 10 8
1 1 1 1 Session 3 12 10 8 8
3D 2U 3D 2U 3D 2U 3D 2U session 4 10 10 8 6
Dips to fail after last set session 5 10 8 8 6
DB flies
10 10 10
10 10 10
10 10 10
10 10 10
10 10 10
DB Military press
12 10 8
12 10 8
10 10 8
888
866
DB lateral raise
10 10 10
10 10 10
10 10 10
10 10 10
10 10 10
DB Tricep ext
12 12 10
12 10 10
10 10 8
10 8 8
888
Rope push down
12 12 12
12 10 10
10 10 8
10 8 8
886
DB chest press on fit ball
Using stretch charts work on tight areas