Day 3 - Build Muscle (23rd-28th Apr)

PREHAB

2 minute lacrosse ball roll on Glute/Piriformis

Then,

3 sets of:

3-5 Banded Wall Climbers (3 each arm up, 3 each arm down).

10 Good Mornings (If this is a new movement for you start with the lightest bar you can find or pvc pipe)

STRENGTH

Deadlift

1@80%

1@83%

1@85%

1@87%

1@90%

Max reps @90%

Shoulder Press

Same %'s as Deadlift

SUPERSET

5 sets of:

8 Leg Curls

straight into

15 Calf Raises

:60 second rest

SUPERSET

10/8/6/12/12 - Barbell Bicep Curls

*Complete 12 Dumbbell Side Raises after the 2 12's

TABATA

6 rounds of:

:20 seconds max rep Dumbbell Upright Row

:10 second rest

:20 seconds max rep Alternating Dumbbell Bicep Curls

:10 second rest