Day three is another full body workout to stimulate as much muscle as possible, while still allowing your to progressively adapt to the program. MEN'S FITNESS digital director Mike Simone demonstrates the execution of the workout.

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THE WORKOUT: Full Body, Day 3

1A. BENCH PRESS
4 sets x 10 reps
rest 0 seconds

1B. SEATED CABLE ROW
4 sets x 10 reps
rest 30 seconds

2. DUMBBELL ROMANIAN DEADLIFT
4 sets x 10 reps
rest 60 seconds

3. PALLOF PRESS ISO HOLD
3 sets x 30 second holds
rest 30 seconds

4. STANDING CALF RAISE
4 sets x 10 reps
rest 30 seconds

Apparel
Shirt: QORtec Seamless Crew SS

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