Day 3 - Build Muscle (23rd-28th Apr)

Updated: Apr 22, 2018


PREHAB

2 minute lacrosse ball roll on Glute/Piriformis

Then,

3 sets of:

3-5 Banded Wall Climbers (3 each arm up, 3 each arm down).

10 Good Mornings (If this is a new movement for you start with the lightest bar you can find or pvc pipe)


STRENGTH

Deadlift

1@80%

1@83%

1@85%

1@87%

1@90%

Max reps @90%


Shoulder Press

Same %'s as Deadlift


SUPERSET

5 sets of:

8 Leg Curls

straight into

15 Calf Raises

:60 second rest


SUPERSET

10/8/6/12/12 - Barbell Bicep Curls

*Complete 12 Dumbbell Side Raises after the 2 12's


TABATA

6 rounds of:

:20 seconds max rep Dumbbell Upright Row

:10 second rest

:20 seconds max rep Alternating Dumbbell Bicep Curls

:10 second rest

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