Quite a bit of work to get through today guys, don't procrastinate just get started and stick to the designated rest periods. Should be able to get this done in the hour.
How's the nutrition coming along? Check out This Clip on how to maximise growth with food.
PREHAB
3 sets of:
STRENGTH
Trap Bar Deadlifts - 6/6/6/6
(Warm up with 2-3 sets before the first 6, progressively increasing the weight).
STRENGTH
Start a clock for 10 minutes and Build to a heavy set of 3 WEIGHTED PULL UPS
(If you can't complete a set of 3 pull ups at the moment use the assisted machine in the first room).
SUPERSET
3 sets of:
8 Front Squats (if you have trouble with your wrists click here for more wrist polite option)
:30 second rest
15-20 Calf Raises
:60 second rest
*Weights should be challenging from the first set.
SUPERSET
4 sets of:
10-12 One Arm Row (each arm)
:60 seconds rest
10-12 Wide Grip Lat Pulldown
:60 second rest
*Weights should be challenging from the first set.
CORE
3 sets of:
15 GHD Sit ups
straight into
30-45 second Plank
2 minute rest
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