Day 2 - Build Muscle (23rd-28th Apr)
PREHAB
3 rounds of:
6 Banded Squats (slow and deep)
STRENGTH
Back Squat
1@80%
1@83%
1@85%
1@87%
1@90%
Max rep @90%
BODYWEIGHT STRENGTH
5 sets of:
4-8 Weighted Pull ups @75% of testing weight
:30 second rest
15 GHD Sit ups
:60-:90 second rest
SUPERSET
18/16/14/20/20 - Leg Extensions
*Complete 12 Dumbbell Backward Stepping Lunges (each leg) after the 2 sets of 12.
BODYBUILDING CIRCUIT
4 rounds of:
10 One Arm Rows (each arm)
12 Leg Press'
10 Iso Pulldowns
12 Leg Press'