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

10 Cossack Squats


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