Day 3 - Build Muscle (9th-14th Apr)

PREHAB



STRENGTH

Deadlifts

3@75%

3@77%

3@80%

3@83%

Max Reps @83%


Shoulder Press

3@75%

3@77%

3@80%

3@83%

Max Rep @83%


SUPERSET

5 sets following the below repetition sequence:

10/8/6/12/12 - Seated Dumbbell Shoulder Press

:30 seconds rest

12 Barbell Bicep Curls

:60 seconds rest


TRISET

4 sets of:

16 Alternating Dumbbell Bicep Curls (8 each arm)

:30 seconds rest

10 Dumbbell Side Raises

:30 seconds rest

10 Hammer Curls

:60-:90 seconds rest

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