Day 2 - Build Muscle (11th-16th Jun)

PREHAB/WARM UP

750m Row

Then, 3 sets of:

8 Cossack Squats

8 Good Mornings (empty bar)

8 Scapular Pull ups

STRENGTH

Deadlifts - 4 sets of 5-8 reps @ 70%-76% of your best lift.

:90 seconds rest between sets

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

4 sets of:

10 Single Leg Romanian Deadlifts (each leg)

straight into

15 Leg Curls

:90 seconds - 2 minutes rest

4 sets of:

8 Supported Row (machine next to leg press in first room)

:30 seconds rest

15 Dumbbell Reverse Flye

:90 seconds - 2 minutes rest rest

Start a clock for 10 minutes and keep moving through rounds of:

10 Dumbbell One Arm Row (R)

15 Calf Raises (toes turned in)

10 Dumbbell One Arm Row (L)

15 Calf Raises (toes turned out)

10 Hanging Leg Raises