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

PREHAB/WARM UP

2 rounds of:

500m Bike

8 each leg - Single leg RDL (light kettle bell)

10 each arm - Single Arm dumbbell Shoulder Press

12 each leg - Weighted Step ups


STRENGTH

Deadlifts - Build to a heavy 1

Then,

Trap Bar Deadlifts - 4 sets of 5-10 @ 75% of Deadlift testing weight


Shoulder Press - Build to a heavy 1

Then,

Shoulder Press - 4 sets of 5-10 @ 75% of testing weight


4 sets of:

15 Dumbbell Reverse Flyes

15 Hamstring Curls

:90 seconds - 2 minutes rest between sets


10 Rounds of:

10 GHD Sit ups

15 Push ups

20 Hip Extensions

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