PHASE FOUR

Duration: 4 weeks
Reduce recovery time by 20 seconds sprints
Add another day of strength training to your routine. Increase weight. Shoulders do all exercises.

Nutrition: half cup carbs per main meal
Increase protein intake...protein packed snacks. Two a day.
Treat meal: same
Choose one compound Lower body exercise and one isolation....squat or deadlift...leg extensions and leg curls and calf raises with weight.