Day 2 - Build Muscle (12th-17th Mar)

PREHAB

2 minute Foam Roll Quads

Then 2 rounds of:

20 Monster Walks (right)

20 Monster Walks (left)

10 Scapular Pull ups

STRENGTH

Back Squats - 4/4/4/4

OR

Leg Press - 8/8/8/8

SUPERSET

4 sets of:

Max repetition Pull ups (if more than 12 add weight)

straight in to

12 Leg Curls (1 second up/2 seconds down)

:90 second rest

SUPERSET

4 sets of:

12 Seated Row

straight in to

12 Leg Extension (1 second up/2 seconds down)

:90 second rest

CONDITIONING

4 rounds of:

16 Dumbbell Lunges (8 on left then 8 on right)

14 Wide Parallel Grip Lat Pulldowns

12 Dumbbell Bicep Curls

30 Ab Mat Sit ups

:90 seconds rest