Day 2 - Build Muscle (4th-9th Jun)

PREHAB/WARM UP

500m Fast Walk/Run

2 minute Foam Roll on Quads

3 sets of:

5 Slow (Deep) Squats

8 Scapular Pull ups

STRENGTH

Back Squats - 4 sets of 6-10 reps @ less than or equal to 70% of best lift.

:60 seconds rest between sets

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

4 sets of:

12 Leg Press'

straight into

25 Banded Pull aparts

:60 second rest

4 sets of:

12 Seated Row

:30 seconds resrt

12 Cable Reverse Flye

:60-:90 seconds rest

4 sets of:

8 Dumbbell Step ups - 4-6 planks high (each leg)

straight into

20 Dumbbell Shrugs

straight into

12 Leg Curls