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

PREHAB/WARM UP

Start a clock for 8 minutes and work through rounds of:

10 Walking Lunge Steps (5 each leg)

10 Scap Pull ups

10 PVC pass throughs

5 Front Squats (2 second pause at the bottom)


**REMEMBER, IF IT DOESN'T CHALLENGE YOU IT DOESN'T CHANGE YOU**


STRENGTH

Back Squats

5@70%

1@75%

5@70%

1@77%

5@70%

1@80%


Then,

Front Squat - 4 sets of 5-10 at a challenging weight


4 sets of:

6-8 Pull ups

10 Leg Extensions

*:90 seconds - 2 minutes rest between sets


5 sets of:

8 One Arm Rows (each arm)

12 Barbell Bicep Curls

*Rest :90 seconds - 2 minutes between sets


4 sets of:

10 Straight Arm Push downs (force those elbows straight and squeeze into your lats at the bottom of each rep)

15 Dumbbell Bicep Curls (both arms together)