Week start mon 15th Nov - 20th Dec Pull day Phase 1

Use stretch charts and stretch tight areas

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 (5 ea), supine bridge on fit ball (30 s), slight side to side movement, Spiderman push ups (5 ea)

3. 4 point draw in / knees then progress to feet (5 each side), laying spans (10), wood chops with no hip rotation (5 each side)

Exercise Sets Reps Rest Tempo Superset Core

Deadlifts 4 1 3D 2U

DB bent row 3 BELOW 1 3D 2U

Rear Delt Flies 3 BELOW 1 3D 2U

Ez-curls 3 1 3D 2U

DB Curls 2 12 10 8 1 3D 2U u-arm chin ups

Record KG's here session 1 Session 2 Session 3 session 4 session 5 Hanging knee raise

Deadlifts 12 10 10 10 12 10 10 8 12 10 8 8 10 10 8 6 10 8 8 6 3 x 15

Side plank

2 x 45s

Chin ups Foam rollerwalk outs

Set 1 Reps Reps Reps Reps Reps 3 x 3

set 2 Reps Reps Reps Reps Reps

set 3 Reps Reps Reps Reps Reps

DB Bent Row 12 10 10 12 10 8 10 10 8 8 8 6 8 6 6

Rear delt flies 12 10 10 12 10 8 10 10 8 8 8 6 8 6 6

EZ curls 12 12 12 12 10 10 10 10 8 10 8 8 8 8 6

DB curls 12 12 12 10 10 10 8 8 8 6