New Phase Day 3 ⚡️

Welcome to day 3 of this new phase! Reminder: you will be completing each day (1-6) for 4 weeks straight and keeping track of your weights before the DELOAD workouts are published in week 5 (if you are following along). Focus — increasing weight each set, focusing on squeeze (especially cable exercises), and pushing yourself! ⬇️⬇️⬇️ Warm Up — 5 min backwards treadmill walk (3.3 mph @ 7.5% incline) HIIT Warm Up 1a. Row Machine — 4 x 150m 1b. Ab Rollouts — 4 x 15 Legs 2a. Seated hamstring curls — 3 x 15 2b. Narrow Leg Press — 3 x 15 Compound/Core 3a. Barbell Bulgarian Split Squat— 4 x 12/12/10/10 each 3b. Decline Sit ups — 4 x 15 full range Horizontal Push/Pull 4a. Incline Dumbbell Press — 3 x 12/10/8 into Dropset 20 4b. Underhand Barbell Row — 3 x 15 Vertical Push/Pull 5a. Heavy Single Arm Lateral Raise to Doubles — 3 x 12 each into 20 (every set) ( 5b. Alternating iso Lat Pulls into doubles — 3 x 10 each into 20 (every set)