Day 2 - Build Muscle (9th-14th Apr)

PREHAB

3 sets of:

6 Banded Squats (3 seconds down, 3 seconds up)

10 Scapula Pull ups

Then,

2 minutes foam rolling Quads

STRENGTH

Back Squat

3@75%

3@77%

3@80%

3@83%

Max rep @83%

BODYWEIGHT STRENGTH

5 sets of:

4-8 Weighted Pull ups @ 60% of testing weight

:30 seconds rest

20 Air Squats

:60 seconds rest

SUPERSET

Alternating Lunges (bar in back rack) - 10/8/6/12/12 - each leg

:60-:90 seconds rest between sets.

*Complete 10-20 Leg Extensions after the last 2 sets of 12, as close the the full stack as you can.

SUPERSET

4 sets of:

8 Lat Pulldown

:30 seconds rest

12 Wide Grip Seated Row

:60-:90 seconds rest