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

PREHAB/WARM UP

2 rounds of:

500m Bike

15 Kettle Bell Deadlifts

10 each arm - Single Arm dumbbell Shoulder Press


STRENGTH

Trap Bar Deadlifts

5@70%

1@75%

5@70%

1@77%

5@70%

1@80%

*All percentages are off your best Deadlift

*Rest 2-5 minutes between sets


Then,

Shoulder Press

*All reps and percentages as the trap bar deadlifts


5 sets of:

10-12 Leg Curls

20 Weighted Hip Extensions


Start a clock for 15 minutes and move with purpose through:

10-15 GHD Sit ups

10-15 Close Grip Push ups

10-15 Ring Rows

*Only rest when needed.

*Be ready for the burn at round 3

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