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

12 Cable Bicep Curls

*Rest :90 seconds - 2 minutes between sets

4 sets of:

10 Lat Pulldowns - A-Frame handle

24 Alternating Dumbbell Bicep Curls (12 each arm)