Day 3 - Build Muscle (21st-26th May)

PREHAB

3 sets of:

8 Romanian Deadlifts (light)

8 Banded pass through

Then,

2 minutes lacrosse ball Glute smash (each side)

STRENGTH

Deadlifts - 4 sets of 6-10 reps @ less than or equal to 70% or testing weeks weights.

:80 seconds rest between sets.

*1 second up, 4 seconds down.

Shoulder Press (same sets, reps tempo and rest periods as Deadlifts).

4 sets of:

Upright Row (5 full reps, 5 top half reps, 5 bottom half reps, 5 full reps)

:30 seconds rest

10 Dumbbell Shoulder Press'

:60-:90 seconds rest

As Many Rounds As You Can in 15 minutes of:

12 Leg Curls

12 Alternating Dumbbell Front Raises (6 each arm)

15 Seated Calf Raises (set up on the smith machine)

12 Dumbbell Side Raises

CORE

3 sets of 20-30 GHD Sit ups