DAY 2 - Build Muscle (26th Feb - 3rd Mar)

Really important that your nutrition is on point to maximise growth.

throughout the year i will be throwing up tips to help you get the nutrition side of your training set. Check out HERE what Jay Cutler says about pre and post workout nutrition.

PREHAB

2 rounds of:

12 Banded Squats

8 Single Leg Deadlifts (each leg)

12 Ring Rows

STRENGTH

Back Squat - 6/6/6/6

(Hit 2-3 warm up sets before your first 6. We will be building towards your 1 rep max over the coming weeks, use today to get the technique right. Moderate weight)

SUPERSET

4 sets of:

8-10 Deadlift

30 seconds rest

8-10 Lat Pulldown

60 second rest

8-10 Seated Row

90 second rest.

(Weight should be challenging from the first set).

SUPERSET

4 sets of:

10-12 Reverse Flye

straight into

10-12 Barbell Bicep curl

60 second rest.

(Weight should be challenging from the first set).

CONDITIONING (OPTIONAL)

3 rounds of:

300m Row

12 Dumbbell Curl/Press - guys 10kg/ girls 7kg

(Record how long this takes and send it to me in the comment section for record).