WORKOUT 2 DEADLIFT

1 Kettlebell sumo deadlift

Sets 3

Reps 10

Rest 60sec

Why This version of the deadlift is a good way of drilling a movement pattern where you engage your hamstrings and hinge at the hips to perform the move. You’re using a fairly light weight so it won’t fatigue your muscles before you get to the heavy deadlift sets in the next exercise.

How Taking a wider stance than in a regular deadlift, place the kettlebell between your legs. Start the move by straightening your legs without changing the angle of your torso. Once your legs are straight, push your hips through to straighten up.

2 Deadlift

Sets 5

Reps 5

Rest 60-90sec

Why The deadlift is arguably the most effective whole-body strength and muscle builder. It also focuses on your posterior chain - the muscles on the back of your body, which often end up undertrained but play a key role in promoting good posture and keeping you injury-free. How Set up so you grip the bar with an overhand grip , hands just wider than shoulder-width apart. Initiate the movement by loading your hamstrings and straightening your knees. Once the bar is past your knees you can straighten up fully.

3 Romanian deadlift

Sets 4

Reps 6-8 Rest 60-90sec

Why After your heavy deadlift sets this is an ideal way of developing the hamstring strength needed to improve your deadlift. It’s technically a lot easier than the deadlift so you’ll be able to go reasonably heavy even when your muscles are tired. How Hold a barbell with an overhand grip just outside your thighs. Hinge at the hips to send the bar down the front of your thighs, ensuring that the bar stays close to you throughout the lift. Lower until you feel a strong stretch in your hamstrings, then straighten back up, contracting your glutes at the top of the move. 4 Incline bench press Sets 3

Reps 10 Rest 60sec

Why Setting the bench to an incline will mean you need to reduce the weight, but it’ll hit your chest from a new angle. How Lie on a bench set at a 45˚ incline, holding a bar over your chest with your hands just wider than shoulder-width apart. Lower the bar until it’s touching your chest, then press it back up.

5 Press-up

Sets 3 Reps To failure Rest 60sec

Why The classic go-anywhere chest builder will also work your core, as well as teaching you to hold full-body tension. How Get into a pressup position with your hands just wider than shoulder width. Keeping your abs braced, lower until your chest touches the floor – keeping your thighs off it – and then press back up.