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Day 3 - Build Muscle (20th-25th Aug)


Foam Roll Upper Back for 3 minutes


2 rounds of:

200m ski Erg

10 Kettle Bell Deadlifts

:30 second Banded Lat Stretch (each arm)


Trap Bar Deadlifts







*All percentages are based off your 1RM Deadlift

*Rest 2-5 minutes between sets


Shoulder Press

*All reps and percentages as the above

4-6 Glute Ham Raises between each set

*I want you to persist with Glute Ham Raises, these are one of the best hamstring strengthening exercises when mastered.

5 sets of:

6 Seated Row

10 Leg Curls

12 Pec Deck

*Rest 2 minutes between sets.

*Weights must be HEAVY

4 sets of:

20 Dumbbell Tricep Extensions

20 GHD Sit ups

20 Calf Raises

*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 6 rounds.

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