4 week upper body training program to improve both strength and definition. Can be accompanied by the 4 week lower body/core training program for optimal results.
For week one start with a weight you feel comfortable with using.
Week two increase the weight a small amount or up to around 60-75% Max if you know what your max is.
Week three is the hardest week where you will only perform 6 reps per set but the weight will be between 75-85% of your max.
For week four drop the weight to between the weights you used for weeks one and two and perform 8 reps per set.
18 year old from Queensland, Australia. I have been refereeing Touch Football/Touch Rugby for almost 6 years now, state level for 5 years, national level for the past 3 years and also coaching and training referees for the past 2 years. I've worked closely with some of the best referees in the State and Country and learned everything I know from them.
I'm currently at university studying Sport Science & Sport Development. Will have both my PT certificates by the end of next year.