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