Day 3 - Build Muscle (4th-9th Jun)

PREHAB/WARM UP

Go as far as you can in 8 minutes:

2 calorie row

2 Kettle Bell Deadlift - guys 24kg/girls 16kg

2 Dumbbell Front Raise - guys 6kg/girls 4kg

4 calorie Row

4 Kettle Bell Deadlift

4 Dumbbell Front Raise

6 Calorie Row

Etc... continuing to increase by 2 reps until the time runs out.


STRENGTH

Deadlifts - 4 sets of 6-10 reps @ less than or equal to 70% of your best lift.

:60 seconds rest between sets

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


Shoulder Press

*As Deadlifts


4 sets of:

8 Upright Rows

straight into

12 Side Raises

:60-:90 seconds rest


4 sets of:

8 Reverse Grip Bent Over Row

straight into

12 Barbell Bicep Curls

:60-:90 seconds rest


FINISHER

100 Banded Bicep Curls

50 GHD Sit ups

*Remember if you're new to this OR not confident with it only go down to horizontal.

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