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Day 3 - Build Muscle (2nd-7th Jul)


2 rounds of:

30 Banded Pull Aparts

:30 second Hang on pull up bar


Deadlifts - 4 sets of 5-8 reps @ 70% - 76% of your best lift.

:70 seconds rest between sets

*Tempo for each rep is 4 seconds down, 1 second up.

Shoulder Press

*As Back Squats

Barbell Upright Row - 12/10/8/6

:60-:90 seconds rest between sets.

4 rounds of:

6 Deadlifts @50% of your best lift

12 Dumbbell Front Raises

15 GHD Sit ups (Only go to horizontal if you are new or not confident with the GHD. Scale down = weighted AB Mat Sit ups)

*Only rest when needed.

*Choose moderate to heavy weights.

5 sets of:

15 Leg Curls

Max reps Barbell Reverse Curls - Guys 20-30kg/Girls 10-20kg

15 Calf Raises (Heavy)

:60-:90 seconds rest

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