Duration Approx. 70 Mins
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(Perform as a Superset)
Bench Press 5 x 10 Reps
*TIPS – Start relativley light and work your way up in weight as you progress through the sets. You should be struggling to complete the reps on the final set. Slow down on the negative portion of the movement and power through the push part of the movement.
V-Bar Pulldown 4 x 12 Reps
*TIPS – Start relativley light and work your way up in weight as you progress through the sets. You should be struggling to complete the reps on the final set. Squeeze your shoulder blades together at the bottom of the rep. Try to lean back slightly and maintain a straight back throughout the movement.
*TIPS – Set up a flat bench and get to work. Start heavy and finish heavier. If you can´t get through the 12 reps for both exercises, then drop the weight. As always keep the movements fluent and controlled. Mind muscle connection! With the rows, pull the dumbell towards your pocket in a backward/upward motion as this activates the lats better.
*TIPS – Time to really pump the blood into those muscles to finish off. With the chest fly´s, hold the rep at the top of the movement and squeeze for a 2 second count.
EXTRA CREDIT : Wasn´t challenging enough!? Repeat the warm up of 50 push ups and 30 pull ups to finish off.