
Day 2 - Build Muscle (9th-14th Apr)
Updated: Apr 19, 2018
PREHAB
3 sets of:
6 Banded Squats (3 seconds down, 3 seconds up)
10 Scapula Pull ups
Then,
2 minutes foam rolling Quads
STRENGTH
Back Squat
3@75%
3@77%
3@80%
3@83%
Max rep @83%
BODYWEIGHT STRENGTH
5 sets of:
4-8 Weighted Pull ups @ 60% of testing weight
:30 seconds rest
20 Air Squats
:60 seconds rest
SUPERSET
Alternating Lunges (bar in back rack) - 10/8/6/12/12 - each leg
:60-:90 seconds rest between sets.
*Complete 10-20 Leg Extensions after the last 2 sets of 12, as close the the full stack as you can.
SUPERSET
4 sets of:
8 Lat Pulldown
:30 seconds rest
:60-:90 seconds rest