Day 2 - Build Muscle (27th Aug-1st Sep)

PREHAB/WARM UP

3 rounds of:

20 Banded face pulls

10 Banded Squats

**All that matters is right now, make it happen!**

STRENGTH

Trap Bar Deadlifts

3@80%

1@83%

3@80%

1@85%

3@80%

1@87%

*Rest 2-3 minutes between sets

Then,

4 sets of 3-5 Glute Ham Raises

*Rest 2 minutes between sets.

5 sets of:

6-10 Lat Pulldowns

15 Calf Raises

10 Standing single arm Dumbbell Preacher Curls (each arm)

2-3 minutes rest between sets

*Make sure these weights are challenging from the first set, do a warm up round if needed.

4 sets of:

8 Seated Row

12 Cable Bicep Curls

15 Straight Arm Pushdowns

*Rest :90 seconds - 2 minutes between sets

30 Pull ups (any grip is fine)

*Record how long it takes you to complete and use as a benchmark test.

*Make sure your elbows straighten all the way at the bottom of each rep.