Day 2 - Build Muscle (14th-19th May)


3 rounds of:

:60 Bike at or above 90rpm (NOT ASSAULT BIKE)

10 Romanian Deadlifts (light)

5 Wall Roll Downs


4 sets of 6-10 Deadlifts

:90 seconds rest between sets.

*Weight is less than or equal to 70% of last weeks test.

*Each repetition is 4 seconds down, 1 second up.

4 sets of:

6-8 Seated Row

:15 seconds rest

8-12 Dumbbell Bicep Curls

:2-3 minutes rest

1 set for max reps of Pull ups


4 sets @ 50% of that number.

*If your max set is less than 3 use a light band.

4 sets of:

10 Barbell Reverse Curls

:60 - :90 seconds rest between sets

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