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Day 2 - Build Muscle (28th May-2nd Jun)

PREHAB/WARM UP

3 rounds of:

:30 second Deep Squat Hold


STRENGTH

Deadlifts 4 sets of 6-10 reps @ less than or equal to 70% of your best lift.

:70 seconds rest between sets.

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


3 sets of:

9 Pull ups (complete as many as you can then finish each set with negative reps if needed)

:30 sec rest

10 Dumbbell Step ups (5 each leg) - hold dumbbells by your side and step up onto a step 4-5 planks high.

:60 seconds rest


5 sets of:

Iso Pulldown - 5 full reps/5 top half/5 bottom half/5 full reps

:30 sec rest

12 Barbell Bicep Curls

:60-:90 sec rest


FINISHER

3 sets of:

:30 seconds Max One Arm Cable Row (L)

:30 sec rest

:30 seconds Max One Arm Cable Row (R)

:30 sec rest

:30 sec Max Alternating Dumbbell Bicep Curls

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