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Day 3 - Build Muscle (14th-19th May)


3 rounds of:

200m Walk/Run (on Treadmill)

10 Monster Walks (each way)

10 Banded behind the head press'


Back Squats

4 sets of 6-10 repetitions

:90 seconds between sets.

*Weight should be less than or equal to 70% of testing number.

*Each rep is 4 seconds on the way down, 1 second on the way up.

Shoulder Press

*All sets, reps, speed and rest periods as above.

4 sets of:

6-8 Backward Stepping Lunges - each leg (bar in back rack)

:15 seconds rest

8-12 Leg Extensions

2-3 minutes rest

*Each of these sets will get nasty, especially the Lunges, don't shy away from it, dig in.

4 sets of:

6-8 Upright Rows

:15 second rest

8-12 Dumbbell Side Raises

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