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Day 2 - Build Muscle (4th-9th Jun)

PREHAB/WARM UP

500m Fast Walk/Run

3 sets of:

5 Slow (Deep) Squats


STRENGTH

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

:60 seconds rest between sets

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


4 sets of:

12 Leg Press'

straight into

:60 second rest


4 sets of:

12 Seated Row

:30 seconds resrt

:60-:90 seconds rest


4 sets of:

8 Dumbbell Step ups - 4-6 planks high (each leg)

straight into

straight into

12 Leg Curls

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