Day 3 - Build Muscle (26th-31st Mar)

STRENGTH

Deadlifts

5@70%

5@73%

5@75%

5@77%

STRENGTH

Shoulder Press

5@70%

5@73%

5@75%

5@77%

SUPERSET

4 sets of:

12 Dumbbell Side Raises (heavy)

:30 seconds rest

12 Barbell Reverse Curls (heavy)

:60 seconds rest

SUPERSET

4 sets of:

10 Upright Row

:30 second rest

12 Hanging Knee Raises

:60 seconds rest

BODYBUILDING CIRCUIT

Start a clock for 12 minutes and complete as many rounds (in good form) of the below circuit as possible, resting only when needed.

12 Push Press'

15 Back Extensions

15 Barbell Bicep Curls