Day 3 - Build Muscle (2nd-7th Apr)

PREHAB

3 sets of:

6 Banded Squats - 2 seconds DOWN, 2 second PAUSE, 2 seconds UP.

15 Banded Pull aparts

Then:

2 minutes Foam Rolling T-Spine

STRENGTH

Back Squat

4@73%

4@75%

4@77%

4@80%

Max Rep @ 80%

STRENGTH

Shoulder Press

4@73%

4@75%

4@77%

4@80%

Max Rep @ 80%

SUPERSET

4 sets of:

12 Barbell Upright Row

:30 sec rest

12 Barbell Bicep Curls

:60-:90 sec rest

BODYBUILDING CIRCUIT

4 rounds of:

12 Preacher Curls

12 Dumbbell Front Raises

:45 second Plank

12 Leg Extensions