Strength / Power

Start this program with pre-hab & a few light reps to warm up & activate the nervous systemBefore the first lift do a set of light DB Cuban press for shoulder warm up

Monday Upper Body Focus

Exercise Sets Load Reps Rest Tempo Superset

1 Side 2 side push upsDB or BB Bench Press 4 HEAVY 12 -6-4-12 2 min Med on bench 6-10 reps

2Chin ups 3 Body weight Max 2 min Med

3 Upright RowBB or DB overhead press 3 Heavy 6 2 min Med 10 reps

4Bent over row 3 Heavy 6 2 min Med

5Tricep Dips 3 Body weight Max 2 min Med

Tight 5, miss out some of the supersets if too fatigued, place emphasis on the large strength movements

Strength / Power

Start this program with pre-hab & a few light reps to warm up & activate the nervous systemBefore the first lift do a set of light DB Cuban press for shoulder warm up

Tuesday Lower Body Focus

Exercise Sets Load Reps Rest Tempo Superset

1Squats 4 heavy 12-6-4-12 2 min Med 10xTuck jumps

2Deadlifts 4 Heavy 12-6-4-12 2 min Med

3Backward Lunges 3 Medium 10 2 min Med 10xLateral bench jumps

(ab / core circuits)Fit ball flyes 3 10BB roll outs 3 10Side Plank 3 30 secs

Hanging knee raise 3 10

Tight 5, miss out some of the supersets if too fatigued, place emphasis on the large strength movements