
Day 2 - Build Muscle (9th- 14th Jul)
PREHAB/WARM UP
3 rounds of:
500m Bike
8 Kettle Bell Deadlifts (kettle bell in each hand)
10 Banded external rotations
STRENGTH
Deadlifts - 4 sets of 5-8 reps @ 70%-76% of your best lift.
:60 seconds rest between sets
*Tempo on each rep is 1 second up, 4 seconds down
Deficit Deadlifts - 12/12/10/10
*:90 seconds rest between sets
20 Leg Curls after each set of 10.
Pull ups - 8/8/6/6
*Rest :90 seconds between sets
20 Straight arm Push downs after each set of 6
4 rounds of:
:30 seconds rest
12 Seated Row
:30 seconds rest