Day 2 - Build Muscle (20th-25th Aug)

PREHAB/WARM UP

3 rounds of:

20 Banded face pulls

10 Banded Squats


**All that matters is right now, make it happen!**


STRENGTH

Back Squats

5@80%

1@85%

5@80%

1@87%

5@80%

1@90%

*Rest 2-3 minutes between sets


Then,

4 sets of:

10 Single leg Leg Press' (each leg)

*keep the working leg in the same spot on the leg press plate you would if you had both legs on, drop the other leg to the floor)


5 sets of:

6-10 Pull ups (alternate from overhead to underhand grip each round)

15 Leg Extensions

2-3 minutes rest between sets

*Make sure these weights are challenging from the first set, do a warm up round if needed.


4 sets of:

8 Bent Over Row

12 Dumbbell Bicep Curls

*Rest :90 seconds - 2 minutes between sets


Concentration Curls - 10/10/10/10 (each arm)

*Rest as needed between sets

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