Day 3 - Build Muscle (7th-12th May)

PREHAB

2 rounds of:

10 Good Mornings (Use an empty bar or stick if needed)

10 Banded External Rotations

6 Single Arm Bottom up Kettle Bell Press (each arm)

:60 second Figure 4 stretch (each leg)


STRENGTH

Deadlift

Build to your 1 rep max


Shoulder Press

Build to your 1 rep max


6 sets of:

8 Leg Curls

:15 second rest

15 Calf Raises

:60 second rest


4 rounds of:

8 Upright Rows

:15 second rest

12 Cable Bicep Curls

:15 second rest

Max Machine Shoulder Press (choose a weight that makes you fail between 15 and 30 repetitions)

2 minutes rest


TABATA (8 rounds of: 20 seconds ON, 10 seconds OFF)

Dumbbell Hammer Curls

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