Phase 1 WEEK Exercise Warm-up

Day 1 1

Day 2 WEEK Exercise Warm-up

Core DB Flat Bench 8 8 8 8 12 12 12 12 15 15 15 15 30secs 30secs 30secs 30secs 8 8 8 8 15 15 15 15 8 8 8 6 6 6 6 8 8 8 8 12 12 12 12 40secs 40secs 40secs 40secs 10 10 10 10 12 12 12 12 6 6 6 4 4 4 4 10 10 10 10 8 8 8 8 45secs 45secs 45secs 45secs 8 8 8 8 8 8 8 10 10 10 10 Incline Bench 12 12 12 12 8 8 8 8 12 12 12 12 failure failure failure 8 8 8 8 8ea 8ea 8ea 8ea 15 15 15 15

Core 8 8 8 8 5 5 5 5 10 10 10 10 failure failure failure 6 6 6 6 10ea 10ea 10ea 10ea 12 12 12 12 6 6 6 6 8 8 8 8 8 8 8 8 failure failure failure 8 8 8 8 8ea 8ea 8ea 8ea 10 10 10 10

Lat Pull down pair with front planks for 30secs Shrugs

SA DB row

Seated military press paired with hanging abs

paired with SB seated balance with DB punching DB Bent-over Lateral raise

Wt plate Front raise

Barbell curl-to-press pair with SB DB fly's

Rotational push-ups with DB's DB Hammer Curl

Day 3 WEEK 1 Exercise Boxing - hitting the 10x30 heavy bag seated on SB secs on/off SB DB alt bench 8 press 8 8 paired with 8 DB pull over 12 12 12 12 Pull-ups failure failure paired with failure Push-ups failure failure failure DB rotational upright 12ea row 12ea 12ea paired with 12ea choice of tricep 15 exercise 15 15 15 Reverse curl 12 12 12

10x30 10x30 secs on/off secs on/off 10 6 10 6 10 6 10 6 10 8 10 8 10 8 10 8 failure failure failure failure failure failure failure failure failure failure failure failure 8ea 10ea 8ea 10ea 8ea 10ea 8ea 10ea 12 10 12 10 12 10 12 10 15 8 15 8 15 8