Day 3 - Build Muscle (18th-23rd Jun)

PREHAB/WARM UP

3 rounds of:

5 Wall Roll downs

10 Kettle Bell Swings

10 External Rotations (each arm)

10 Banded Side Raises (each arm)

STRENGTH

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

:75 seconds rest between sets

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

Shoulder Press

*As Deadlifts

4 sets of:

8 Trap Bar Deadlifts (diamond looking bar in the 2nd room you step inside)

:30 seconds rest

15 Leg Curls (don't lift your hips off the bench)

:90 seconds - 2 minutes rest

4 sets of:

10 Dumbbell Upright Rows

straight into

15 Dumbbell Side Raises

:90 sec - 2 minutes rest

Start a clock for 10 minutes and Work through as many sets as you can of:

20 single leg Calf Raises (R)

20 single leg Calf Raises (L) - Hold a dumbbell in one arm.

20 GHD Sit ups