Day 3 - Build Muscle (20th-25th Aug)

PREHAB/WARM UP

Foam Roll Upper Back for 3 minutes

Then

2 rounds of:

200m ski Erg

10 Kettle Bell Deadlifts

:30 second Banded Lat Stretch (each arm)

STRENGTH

Trap Bar Deadlifts

5@80%

1@85%

5@80%

1@87%

5@80%

1@90%

*All percentages are based off your 1RM Deadlift

*Rest 2-5 minutes between sets

Then,

Shoulder Press

*All reps and percentages as the above

4-6 Glute Ham Raises between each set

*I want you to persist with Glute Ham Raises, these are one of the best hamstring strengthening exercises when mastered.

5 sets of:

6 Seated Row

10 Leg Curls

12 Pec Deck

*Rest 2 minutes between sets.

*Weights must be HEAVY

4 sets of:

20 Dumbbell Tricep Extensions

20 GHD Sit ups

20 Calf Raises

*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 6 rounds.