
Day 3 - Build Muscle (25th-30th Jun)
PREHAB/WARM UP
3 rounds of:
10 Cossack Squats
:30 Second Squat Hold
20 Banded Pull aparts
STRENGTH
Back Squats - 4 sets of 5-8 reps @ 70% - 76% of your best lift.
:80 seconds rest between sets
*Tempo for each rep is 4 seconds down, 1 second up.
Shoulder Press
*As Back Squats
5 sets of:
16 (8 each leg) Alternating Backward stepping Lunges (Bar on your shoulders)
:30 seconds rest
15 Dumbbell Shoulder Press
:60-:90 seconds rest
Start a clock for 15 minutes and Work through as many sets as you can of:
15 Dumbbell Side Raises
15 Leg Extensions
15 PLate Front Raises
15 GHD Sit ups