Day 2 - Build Muscle (26th-31st Mar)

PREHAB

3 sets of:

8 Banded Squats

:20 seconds of Scapular Pull ups


STRENGTH

Back Squat

5@70%

5@73%

5@75%

5@77%

*Make sure you warm your way up to the first working set.


BODY WEIGHT STRENGTH

5 sets of:

6 Machine Shoulder Press

:30 seconds rest

>60% Pull ups

:90 seconds rest

*60% is of last weeks max set, if you're feeling good go for more each set.


SUPERSET

4 sets of:

15 Leg Extension

straight in to

10 Bulgarian Split Squats

:90 seconds rest


SUPERSET

4 sets of:

15 Leg Curls

straight in to

15 Calf Raises

:90 seconds rest


SUPERSET

4 sets of:

8 Seated Row

straight in to

16 Alternating Dumbbell Bicep Curls

:90 seconds rest