Day 2 - Build Muscle (16th-21st Apr)

PREHAB

3 rounds of:

6 Single Leg Romanian Deadlifts

8 Scapular Pull ups

:30 second Banded Lat Stretch (each arm)


STRENGTH

Deadlifts

2@77%

2@80%

2@83%

2@85%

Max reps @85%

*Remember if you have a lower back concern i still want you to complete these sets, just with a light weight or broom stick.


BODYWEIGHT STRENGTH

Pull ups - 110% of testing week

*You will more than likely need to rest to get to your number, rest as needed but keep them short.

:30 seconds rest

12 Dumbbell Step ups (each leg)

*Set the step around 4-6 levels high.

:60-:90 seconds rest


SUPERSET

10/8/6/12/12 - Seated Row

*Complete 12 Dumbbell Bicep Curls after the 2 sets of 12.


BODYBUILDING CIRCUIT

Start at 10 reps of each movement, then do 9, then 8, etc... all the way down to 1 of each.

Reverse Flye

Leg Curls

Concentration Curls (each arm)

*Choose a challenging weight for the first set and keep it the same throughout all of the sets, just keep moving with little rest.