Get fit for summer with our guide and be the new face of PhD Nutrition!

Posted by , 15 July 2013

Session three

Session three

After a well earned break, day four sees you back in the gym for some more high density training. Perform the following circuits and get pumping...

Density Circuit A

1- Barbell Hip Thrust x 8 

2- Chest Supported Row x 8


As in the previous gym session, set a stopwatch for eight minutes and repeat as many circuits as possible.

Density Circuit B

1- Dumbbell Romanian Deadlift x 8

2- Dumbbell Push Press x 8 

3- Alternating Dumbbell Lunge x 6


Again, repeat as many circuits as possible in eight minutes before carrying the following Superset.

1- Lying Dumbbell Tricep Extension 3 x 10-12

2- Rear Delt Fly 3 x 10-12


 Words by FHM Personal Trainer  Zack Cahill

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