Day 2 - Build Muscle (25th-30th Jun)

PREHAB/WARM UP

3 rounds of:

500m Bike

8 Kettle Bell Deadlifts

15 Banded Pull Aparts

10 empty bar Good Mornings

STRENGTH

Deadlifts - 4 sets of 5-8 reps @ 70%-76% of your best lift.

:80 seconds rest between sets

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

5 sets of:

*Find a weight you can only just achieve the below repetitions on the first set, then go for max reps on the same weight for the following 4 sets.

12 Leg Curls

:30 seconds rest

8 Lat Pulldowns

:60-:90 seconds rest

4 sets of:

10 reverse Flyes

:30 seconds rest

15 Dumbbell Bicep Curls

:60-:90 seconds rest

3 sets of:

20 Calf Raises

straight into

Cable Bicep Curls