WEEK 1 - DAY 1 (MONDAY) - CHEST & CALVES

** NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET 60 SECONDS**

• WE WILL BE UTILISING REST PAUSE TRAINING HERE (SEE THE WORKOUT MEHODS FOR MORE INFORMATION ON REST PAUSE)
• NOTE ALL EXERCISES WILL BE ON THE VIDEO SECTION LABELED CHEST

WARM UP

DECLINE BENCH

1 SETS OF 15 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 12-15

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

INCLINE BENCH

1 SETS OF 15 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 12-15

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REP

INCLINE FREE WEIGHT OR MACHINE FLYS

1 SETS OF 15 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 12-15

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

CLOSE GRIP BENCH PRESS

1 SETS OF 15 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 12-15

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached APPROX 7 SECONDS) AND GET TO 12 TO 15 REPS

DIPS

1 SETS OF 15 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 12-15

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

SEATED CALF RAISE

1 SETS OF 25 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20

3 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 15 (once failure is reached) AND GET TO 20 REPS

STANDING CALF RAISE OR ON A LEG PRESS

1 SETS OF 25 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 20

3 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 15 (once failure is reached) AND GET TO 20 REPS

 5-10 MIN COOL DOWN AS PER VIDEO