Day 3 - Build Muscle (16th-21st Apr)

PREHAB

10 Banded Monster Walks - L

10 Banded Monster Walks - R

10 Banded Pull aparts

10 Pass Throughs


STRENGTH

Back Squat

2@77%

2@80%

2@83%

2@85%

Max reps @85%


Shoulder Press

2@77%

2@80%

2@83%

2@85%

Max reps @85%


SUPERSET

10/8/6/12/12 - Upright Rows

*Complete 12 Plate Front Raises after the 2 sets of 12.


TRISET

4 rounds of:

8 Machine Shoulder Press'

12 Leg Extensions

15 Calf Raises

:60 seconds rest