Day 3 - Build Muscle (19th-24th Mar)


3 sets of:

10 Banded Squats

15 Banded Pull aparts

Then: 2 minutes Foam Rolling your T-Spine


Back Squat - Build to your 1 Rep Max


Standing Barbell Shoulder Press - Build to your 1 Rep Max


4 sets of:

8-12 Seated Dumbbell Shoulder Press

:30 seconds rest

8-12 Dumbbell Bicep Curls

:30 seconds rest

8-12 Barbell Upright Rows

:90 seconds rest


4 sets of:

10 Dumbbell Side Raises

:30 seconds rest

15 Preacher Curls

:60 seconds rest

CORE (optional)

50 GHD Sit ups

*Break up into as many sets as needed.

*Only go to horizontal if you are new to this movement.

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