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Day 3 - Build Muscle (30th Apr-5th May)

PREHAB

2 sets of:

12 Banded External Rotations (R)


STRENGTH

Back Squats

4 sets of 8 at less than or equal to 60% of testing week.


Shoulder Press

4 sets of 8 at less than or equal to 60% of testing week.


CIRCUIT

Start a clock for 25 minutes and keep moving through:

8-15 Leg Extensions

8-15 Barbell Bicep Curl

8-15 Dumbbell Side Raises

15 GHD Sit ups

8-15 Hammer Curls

8-15 Single Arm Dumbbell Shoulder Press'

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