The first two weeks of this fou-week programme have been designed to work your chest hard while also building a solid foundation of strength and stability across your entire torso so you can attack the subsequent weeks as effectively as possible.
There are three workouts in the first week and three in the second, meaning you’ll complete six workouts in total before moving on to the next stage.
Workouts 1 and 4 target your chest and back; workouts 2 and 5 train your legs and shoulders; and workouts 3 and 6 focus on your chest and arms. You need to do the workouts in numerical order, starting with workout 1 at the beginning of week one and finishing with workout 6 at the end of week two.
The sets, reps, tempo and rest periods for week one’s workouts are detailed in tables on p26. The same for the three workouts of week two are on p28. Don’t forget to leave at least one day between training sessions to allow your muscles time to recover so they’re stronger and raring to go the next time you hit the gym.
PERFECT PLANNING
A simple way to stick to this programme is to train on
