WEEK 1 - DAY 1 (MONDAY)

**PLEASE NOTE THAT ALL THESE EXERCISES ARE TO BE DONE WITH VERY LIGHT WEIGHTS, THIS IS THE STRENGTHENING THE BODY AND CONDITIONING,  (ABOUT 90% OF YOUR MAXIMUM LOAD)**

**ALSO 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**

WARM UP AS PER VIDEO

CHEST

BENCH PRESS

4 SETS OF 10 REPS

(REACH 90% MAX AND NOT TO FAILURE)

MACHINE FLYS

4 SETS OF 10 REPS (REACH 90% MAX AND NOT TO FAILURE)

OR

DUMBELL FLYS

4 SETS OF 10 REPS (REACH 90% MAX AND NOT TO FAILURE)

BACK 

SEATED ROW

LAT PULL DOWN

4 SETS OF 10 REPS (REACH 90% MAX AND NOT TO FAILURE)

COOL DOWN AS PER VIDEO