Unlimited sets on flat barbel press until you reach your one rep max. Using 3 reps per set so you don’t fatigue the muscles too soon. Starting with 60kg, going up in 5kg’s until 80 and then 2.5kg’s. Once you can’t manage 3 explosive reps, drop to 2…then to 1. I repeated my 1 rep max 3 times once found.
Standing dumbbell lateral raise
3 sets of 10
Standing dumbbell curls
3 sets of 12
Hanging knee crunches
2 sets of 12
Cable wood chops
2 sets of 10 each side
Remember to get a good intake of fast acting Carbohydrates such as MyProtein’s Waxy Maize Starch, and fast dissolving Protein and amino acids – MyProtein’s True Whey is perfect for this with its excellent Amino Acid profile with a high concentration of BCAAs.
USE – MP62834
ON MYPROTEIN.CO.UK FOR 5% DISCOUNT!