Day 2 - Build Muscle (6th-11th Aug)

PREHAB/WARM UP

3 rounds of:

300m Row

10 Dumbbell Reverse Flyes (light)

10 Banded External Rotations (each arm)

**There is someone out there right now achieving your results, GET TO WORK!**

STRENGTH

Back Squats

5@75%

1@80%

5@75%

1@83%

5@75%

1@85%

*Rest 2-3 minutes between sets

Then,

Front Squats - 4 sets of 6-10 HEAVY

2-5 minutes rest between sets

4 sets of:

8 Lat Pulldowns

15 Leg Extensions

12 Reverse Grip Seated Row

2-3 minutes rest between sets

4 sets of:

8 One Arm Rows (each arm)

12 Preacher Curls

*Rest :90 seconds - 2 minutes between sets

Alternating Dumbbell Bicep Curls - 20/20/20/20 (10 each arm)

*Rest as needed between sets