Choose Your Focus Area

Chest

	Exercise	Reps
	Plank	45s x 2
	Sprints	40m x 5
A1	DB Incline Press (M)	10-12 x 4
A2	Straight Arm Pushdown	10-12 x 4
A3	DB Incline Curls	10 x 4
B1	Incline Fly's	10 x 4
B2	Pull Up's (narrow grip,underhand)(M)	10-12 x 4
B3	BB Curls (narrow grip)	10 x 4
C1	Incline Bench Press	6-8 x 4
C2	Bent Over Rows	8-10 (M)
C3	DB Concentration Curls	6-8 x 4