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Day 3 - Build Muscle (6th-11th Aug)


Start a clock for 10 minutes and complete as many rounds as you can of:

200m Row

10 Single Arm Bottoms up Kettle bell Shoulder Press (each arm)

10 Banded Pass throughs

8 Single Leg Romanian Deadlifts (each leg)


Trap Bar Deadlifts







*Percentages based off 1RM Deadlift

*Rest 2-5 minutes between sets


Shoulder Press

*All reps and percentages as the Above

6 Rounds of:

10 Iso Pulldowns

12 Incline Dumbbell Bench Press'

12 Dumbbell Side Raises

1-5 Glute Ham Raises OR 20 weighted Back Extensions

20 GHD Sit ups (if you're still feeling your way with the GHD only go to horizontal)

*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 6 rounds.

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