Day 3 - Build Muscle (27th Aug-1st Sep)

PREHAB/WARM UP

Foam Roll Upper Back for 3 minutes

Then

2 rounds of:

200m ski Erg

10 Kettle Bell Deadlifts

:30 second Banded Lat Stretch (each arm)


STRENGTH

Back Squats

3@80%

1@83%

3@80%

1@85%

3@80%

1@87%

*Rest 2-5 minutes between sets


Then,

Shoulder Press

*All reps and percentages as the above


5 sets of:

10 Single Arm Dumbbell Shoulder Press (each arm)

10 One Arm Row (each arm)

12 Bulgarian Split Squats - holding dumbbells by side (each leg)

*Rest 2 minutes between sets.

*Weights must be HEAVY


4 sets of:

20 Barbell Bicep Curls

:45 second Hollow Hold

20 Dumbbell overhead Extensions

*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 4 rounds.

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