Day 3 - Build Muscle (25th-30th Jun)

PREHAB/WARM UP

3 rounds of:

10 Cossack Squats

:30 Second Squat Hold

20 Banded Pull aparts

STRENGTH

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

:80 seconds rest between sets

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

Shoulder Press

*As Back Squats

5 sets of:

16 (8 each leg) Alternating Backward stepping Lunges (Bar on your shoulders)

:30 seconds rest

15 Dumbbell Shoulder Press

:60-:90 seconds rest

Start a clock for 15 minutes and Work through as many sets as you can of:

15 Dumbbell Side Raises

15 Leg Extensions

15 PLate Front Raises

15 GHD Sit ups