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

PREHAB/WARM UP

3 rounds of:

500m Bike

8 Kettle Bell Deadlifts (kettle bell in each hand)

10 Banded external rotations

5 Roll Downs

STRENGTH

Deadlifts - 4 sets of 5-8 reps @ 70%-76% of your best lift.

:60 seconds rest between sets

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

Deficit Deadlifts - 12/12/10/10

*:90 seconds rest between sets

20 Leg Curls after each set of 10.

Pull ups - 8/8/6/6

*Rest :90 seconds between sets

20 Straight arm Push downs after each set of 6

4 rounds of:

30 Hip Extensions

:30 seconds rest

12 Seated Row

:30 seconds rest