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 (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 Reps Rest Tempo Superset Core

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 Front raise after last set

Lateral Raise 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 V-sit ups

on fit ball 3 x 15

4 point draw

DB flies 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 3 x 5 ea side

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

Face away from machine