Day 2 - Build Muscle (30th Jul-4th Aug)

PREHAB/WARM UP

750m Row

Then, 2 rounds of:

10-15 GHD Sit ups

10-15 Back Extensions

10 Scapular Pull ups

10 Scapular Push ups

**CONSISTENCY IS KEY, STAY THE COURSE.**

STRENGTH

Trap Bar Deadlifts

5@73%

1@77%

5@73%

1@80%

5@73%

1@83%

*All percentages are off your 1RM Deadlift

*Rest 2-3 minutes between sets

Then,

Leg Curls - 5 sets of 8-12 HEAVY

:90 seconds - 2 minutes rest between sets

4 sets of:

3-5 Weighted Pull ups (even if you're only adding a very small weight, give it a try)

15 Calf Raises

*:90 seconds - 2 minutes rest between sets

5 sets of:

8 Bent Over Rows

15 Incline Dumbbell Bicep Curls

*Rest :90 seconds - 2 minutes between sets

4 sets of:

15 Reverse Flyes

15 Concentration Curls - each arm