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)

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