Day 3 - Build Muscle (9th-14th Jul)
PREHAB/WARM UP
2 rounds of:
10 Plank to Downward Dog (5 seconds at each end)
300m Ski Erg
STRENGTH
Back Squats - 4 sets of 5-8 reps @ 70% - 76% of your best lift.
:60 seconds rest between sets
*Tempo for each rep is 4 seconds down, 1 second up.
Shoulder Press
*As Back Squats
Seated Dumbbell Shoulder Press - 10/10/8/8
:90 seconds rest between sets
15 Plate Front Raises after the sets of 8 (as heavy as you can with out swinging from the back)
Leg Press - 12/12/10/10
:90 seconds rest between sets
15 Leg Extensions after each set of 10 (as heavy as you can)
4 sets of:
8 each leg - Backward stepping Lunges (dumbbell in each hand)
12 Barbell Bicep Curls
12 Side Raises
12 Barbell Reverse Curls
:60 seconds rest