Day 3 - Build Muscle (5th - 10th Mar)

PREHAB

200m Walk/Run

15 Banded Pull aparts

STRENGTH

Barbell Shoulder Press - 4/4/4/4

SUPERSET

3 sets of:

8 Barbell Shrugs

:30 seconds rest

8 Upright Rows

:60 seconds rest

SUPERSET

4 sets of:

10-12 Dumbbell Bicep Curls

:30 seconds rest

10-12 Dumbbell Tricep Extensions

:60 seconds rest

CONDITIONING (Optional)

4 rounds of:

10 Alternating Lunge steps - guys 10kg/girls 7kg Dumbbells

15 Hip Extensions

20 Alternating Hammer Curls - guys 10kg/girls 7kg Dumbbells