DAY 3 - Build Muscle (26th Feb - 3rd Mar)

PREHAB

3 sets of:

6 Ring Rows

10 External Rotations (each arm)


STRENGTH

Barbell Shoulder Press - 6/6/6/6

(Start with 2-3 warm up sets before the first 6).


SUPERSET

4 sets of:

8 Pull ups (Make sure your elbows extend all the way at the bottom, break up the 8 as needed. Use the assisted machine or bands if needed).

30 seconds rest

10 Push Press'

60 seconds rest

(Weights should be challenging from the first set).


SUPERSET

4 rounds of:

12 Leg Extensions

Straight into

12 Leg Curls

Straight into

15 Calf Raises

60 seconds rest

(Weights should be challenging from the first set).


CORE

3 rounds of:

15 GHD Sit ups (Start at horizontal, only go lower if you have done ghd sit ups before and you're confident at horizontal).

20 Hip Extensions

30 second Plank