Day 2 - Build Muscle (7th-12th May)

PREHAB

3 sets of:

10 Monster Walks (each way)

10 second single arm hang (L)

6 Ring Rows

10 second single arm hang (R)


STRENGTH

Back Squat

Build to your 1 rep max


Weighted Pull Ups

Build to your 1 rep max


Bodyweight Pull Ups

1 set for max repetitions


4 sets of:

10 One Arm Rows (each arm)

:15 second rest

10 Kettle Bell Backward Stepping Lunge (each leg)

:60 second rest


4 rounds of:

15 Seated Row

:15 second rest

20 Leg Extensions

:15 second rest

20 Dumbbell Bicep Curls

2 minutes rest


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