Day 2 - Build Muscle (18th-23rd Jun)

PREHAB/WARM UP

3 rounds of:

8 Banded Squats

15 Banded Pull Aparts

:30 second Squat Hold


STRENGTH

Back Squats - 4 sets of 5-8 reps @ 70%-76% of your best lift.

:75 seconds rest between sets

*Tempo on each rep is 4 seconds down, 1 second up


4 sets of:

10 Front Squats

:30 seconds rest

12 Leg Extensions

2 - 3 minutes rest


4 sets of:

10 Lat Pulldowns (heavy)

:30 seconds rest

15 Straight Arm Pushdowns

2 - 3 minutes rest


3 rounds of:

12 Barbell Bicep Curls

1 minute rest

12 Dumbbell Bicep Curls

:30 seconds rest

12 Reverse Barbell Curls

2-3 minutes rest