Day 2 - Build Muscle (16th-21st Jul)
PREHAB/WARM UP
3 rounds of:
10 Cal Assault Bike
10 Banded Squats
30 second Squat Hold (at the bottom)
**TESTING WEEK**
STRENGTH
Back Squats - Build to a heavy 1
Then,
Back Squat - 4 sets of 5-10 @75% of testing weight
4 sets of:
6 Pull ups
10 Bulgarian Split Squats - hold dumbbell if possible (each leg)
*:90 seconds - 2 minutes rest between sets
5 sets of:
8 Seated Rows
*Rest :90 seconds - 2 minutes between sets
4 sets of:
10 Lat Pulldowns - A-Frame handle
24 Alternating Dumbbell Bicep Curls (12 each arm)