RWP DAY 2 EXPLAINED
All of the First Three movements for each day are going to be Compound Movements.
DEADLIFT: OUR HINGE BASED LEG MOVEMENT
We’ll be doing 3 sets of 5 reps once a week. The deadlift doesn’t require as much volume as the benchpress or squat. It’s also harder to recover from especially for beginners.
If you for whatever reason you can’t or refuse to deadlift, you can replace it with a dumbbell deadlift or leg press if needed. You basically want the movement to be a hamstring dominant movement.
OVERHEAD PRESS: VERTICAL PUSH MOVEMENT
While the shoulders, triceps, upper chest and upper back muscles are the “movers” that carry out the motion, Overhead pressing requires our stabilizing muscles to kick in and create a strong posture and torso, building epic core strength.
PULL UP: VERTICAL PULL MOVEMENT
I would prioritize the Pull Up as the vertical pull movement, but since this is a beginners program, not everyone will be able to jump right into doing pulls. So you can do assisted pull ups with the pull up machine at the gym. Or you can use a resistance band to tie on the pull up bar to give you assistance. The default vertical pull because regardless if you’re overweight or underweight, this is absolutely doable.
Now, if you are able to do pull ups, even if you can only muster 3 to 5 reps and you rather focus on building up to do 3 sets of 10 bodyweight pull ups, you can go for that as well. Once you build up to 3 sets of 10, you can either keep building up the reps, or you can grab a weight belt to add additional weight for more resistance.
But, for the purpose of making this doable for everyone, lat pull downs will be the default movement.
ISOLATION MOVEMENTS: Leg Focused
These are not absolutely required as the compound movements are the main focus, but if you want optimal growth, it can be beneficial to receive the extra volume.
Isolation Exercises on this day will for leg isolation movements.
Leg Curls & Leg Extensions
Leg extensions are a 50/50 as some people aren’t able to perform them without knee pain. If you prefer, these can be substituted with dumbbell lunges for 3 sets of 10-12 reps per each leg.