WEEK 4 - 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 HIGH REPS WITH REST PAUSE TRAINING HERE (FOR MORE INFORMATION ON REST PAUSE CLICK - Rest pause - X Fam Unity)
- NOTE ALL EXERCISES WILL BE ON THE VIDEO SECTION LABELED CHEST
WARM UP AS PER VIDEO
MACHINE CHEST PRESS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
INCLINE DUMBELL PRESS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
FREE WEIGHT OR MACHINE FLYS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
CLOSE GRIP BENCH PRESS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
DIPS ( 7 SECONDS REST)
1 SET OF 15 REPS TO FAILURE
1 SET OF 10-12 REPS TO FAILURE
1 SET OF 6-8 REPS TO FAILURE
1 FINAL SET OF 2-6 REPS TO FAILURE
SEATED CALF RAISE - PLEASE MIX INWARD HEELS SETS AND OUTWARD HEELS
1 SET OF 25 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 25-30 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 20-30 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 10 REPS
STANDING CALF RAISE OR ON A LEG PRESS
1 SET OF 25 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 25-30 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 20-30 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 10 REPS
5-10 MIN COOL DOWN AS PER VIDEO