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