Day 3 Exercise 1
Sets: 5; Reps: 5 Set a barbell on the floor, crouch down, and grab it with hands outside shoulder width. Your lower back should be in its natural arch. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders.
Day 3 Exercise 2
Sets: 3 Hold the bar with a palms-down grip. Keep your lower back in its natural arch and bend at the hips until your torso is at 45 degrees. Let the bar hang straight down and then row it to your belly as you squeeze your shoulder blades together.
Day 3 Exercise 3
Sets: 3 Hold a barbell in front of your thighs at arm’s length. Shrug your shoulders up as high as you can.