Day 3 - Build Muscle (11th-16th Jun)

PREHAB/WARM UP

8 Air Squats

10 Kettle Bell Swings

16 Kettle Bell Bottoms up Shoulder Press (8 each arm)

STRENGTH

Back Squats - 4 sets of 5-8 reps @ 70% - 76% of your best lift.

:90 seconds rest between sets

*Tempo for each rep is 4 seconds down, 1 second up.

Shoulder Press

*As Deadlifts

4 sets of:

8 Bulgarian Split Squats (each leg)

*use dumbbells by your side to add weight.

straight into

12 Seated Dumbbell Shoulder Press

:60-:90 seconds rest

4 sets of:

15 Plate Front Raise

straight into

10 Barbell Bicep Curls

:60-:90 seconds rest

Start a clock for 12 minutes and Work through as many sets as you can of:

20 Alternating Dumbbell Bicep Curls (10 each arm)

15 Leg Press'

20 Sit ups

*Make sure the weights on the biceps and leg press are challenging.