Day 2 - Build Muscle (2nd-7th Apr)

PREHAB

3 sets of:

8 Monster walks (each way)

8 Back Extensions with 2 second pause at the top of each rep (GHD machine)

8 Scapular Pull ups

STRENGTH

Deadlifts

4@73%

4@75%

4@77%

4@80%

Max Rep @ 80%

*I want you doing this exercise, even if you have a back complaint, scale the weight to an empty bar if needed.

BODY WEIGHT STRENGTH

5 sets of:

3-5 Weighted Pull ups @60% of your max weight you hit 2 weeks ago (either body weight or banded assistance are fine if needed).

:30 sec rest

8 Dumbbell Single Arm Shoulder Press (each arm)

TRI-SET

4 sets of:

12 Leg Curls

straight into

12 Lat Pulldowns

straight into

15 Calf Raise

:60 sec rest

SUPERSET

4 sets of:

8 Seated Row

:30 sec rest

12 Straight Arm Pushdowns

:60-:90 sec rest