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

Hypertrophy push phase 1

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Week start Mon 15th Nov - 20th Dec Push Day Phase 1

Using stretch charts work on tight areas

1. Foam roll then Use Rope to stretch through pecs, shoulders, side (Feel where you are tight)2. Cuban press, scapula retraction using cable, flexi band, swing gym or seated row machine3. Mobility lunge with twist slow, lunge fwd into push up with twist then stand up using other leg & alternate4. Perform 1-2 strength tests and record on the orange sheetsExercise Sets Reps Rest Tempo SupersetDB chest Press 4 1 3D 2UDB flies 3 SEE 1 3D 2U Push ups to fail after last setDb Military press 3 BELOW 1 3D 2UDB Tricep Extension 3 1 3D 2UDB Tricep extensions 3 1 3D 2URope push down 3 1 3D 2U Dips to fail after last setRecord Kg's here Session 1 Session 2 Session 3 session 4 session 5DB chest press 12 10 10 10 12 10 10 8 12 10 8 8 10 10 8 6 10 8 8 6on fit ball

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 8 8 8 8 6 6

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 8 8 8

Rope push down 12 12 12 12 10 10 10 10 8 10 8 8 8 8 6