Day 2 - Build Muscle (13th-18th Aug)

PREHAB/WARM UP

3 rounds of:

20 Banded face pulls

10 Good Mornings


**Life doesn't give you what you want, it gives you what you deserve.**


STRENGTH

Trap Bar Deadlifts

5@77%

1@83%

5@77%

1@85%

5@77%

1@87%

*All percentages are based off your 1RM Deadlift

*Rest 2-3 minutes between sets


Then,

Glute Ham Raises - 4 sets of 4-6 (scale back to 4 sets of 20-25 Hip Extensions if you can't yet achieve GHR's)

:90 seconds-2 minutes rest between sets


4 sets of:

6-10 Pull ups

15 Leg Curls

12 Cable Bicep Curls

15 Calf Raises

2-3 minutes rest between sets

*Make sure these weights are challenging from the first set, do a warm up round if needed.


4 sets of:

8 Seated Row

12 Barbell Reverse Curls

*Rest :90 seconds - 2 minutes between sets


GHD Sit ups - 15/15/15/15 (remember only drop to horizontal if you're new to GHD's)

*Complete a 45 second Plank after the last 2 sets.

*Rest as needed between sets

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