Day 2 - Build Muscle (23rd-28th Apr)

PREHAB

3 rounds of:

6 Banded Squats (slow and deep)

8 Scapular Pull ups

10 Banded Pull Aparts


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'

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