Day 2 - Build Muscle (21st-26th May)


3 rounds of:

300m Assault Bike

10 Banded Squats

10 Scap Pull ups


Back Squats - 4 sets of 6-10 reps at less than or equal to 70%of your testing week weight.

:80 seconds rest between sets

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

4 sets of:

7 strict Pull ups

:30 seconds rest

10 Backward stepping Lunges (5 each leg)

:60 second rest

*Break up the Pull ups as much as needed to complete the 7 reps.

*Have the bar in back rack for the lunges.

4 sets of:

5 full reps/5 top half/5 bottom half/5 full reps: Lat Pulldown

:30 seconds rest

12 Incline Dumbbell Hammer Curls

:60 seconds rest

4 sets of:

10/12/15/18 Leg Extensions

:15 second rest

10 Concentration Curls (each arm)

:15 second rest

4 sets of 10 Seated Row

:60-:90 seconds rest between sets

*Not going for max weight, focus on the squeeze back of your shoulders.