### **Day 2: Full Workout Plan**

**Objective**: Focus on hypertrophy training for back and biceps using barbells, dumbbells, cables, and machines in the morning, with a CrossFit-inspired warm-up and mobility drills. In the afternoon, perform cross-training to enhance cardiovascular endurance and support your 5K running performance.

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#### **Morning: Muscle Hypertrophy Training (Back and Biceps Focus)**

**Goal**: Develop strength and muscle mass in the back and biceps, utilizing barbells, dumbbells, cables, and machine exercises for optimal hypertrophy. The focus is on controlled movements, effective muscle activation, and volume to achieve muscle growth.

1. **CrossFit and Mobility-Inspired Warm-Up** (10-12 minutes)

- **PVC Pipe Shoulder Pass-Throughs**: 2 sets of 15 reps. These improve shoulder mobility, helping to prevent injury during pulling movements.

- **Band Pull-Aparts**: 2 sets of 15 reps. This exercise activates the upper back and scapular stabilizers, preparing the body for the upcoming lifts.

- **Scapular Pull-Ups**: 2 sets of 10 reps. This movement targets the lats and warms up the back muscles to improve engagement during the workout.

- **Overhead Squat with Dumbbell Hold**: 1 set of 10 reps. This helps improve shoulder and thoracic mobility, ensuring proper range of motion throughout the exercises.

2. **Workout** (Using Barbells, Dumbbells, Cables, and Machines)

- **Barbell Bent-Over Row**

- *Sets*: 4

- *Reps*: 8-10

- *Tempo*: 2-1-2-0 (2 seconds lowering, 1-second pause, 2 seconds lifting, no rest at the top)

- *Rest*: 90 seconds

- **Note**: Pull the bar towards your belly button, keeping your spine neutral to avoid strain. This movement focuses on building thickness in the upper and middle back.

- **Seated Cable Rows (Close Grip)**

- *Sets*: 4

- *Reps*: 10-12

- *Tempo*: 3-1-1-0 (3 seconds pulling, 1-second hold, 1-second return)

- *Rest*: 60 seconds

- **Note**: Squeeze your shoulder blades together at the peak of each rep to improve scapular retraction and maximize lat activation.

- **Single-Arm Dumbbell Row**

- *Sets*: 3 per side

- *Reps*: 10-12

- *Tempo*: 2-1-2-0

- *Rest*: 60 seconds between sets

- **Note**: Maintain a controlled row, pulling the dumbbell toward your hip. This will help target the lats while maintaining core stability.

- **Lat Pulldown (Wide Grip)**

- *Sets*: 3

- *Reps*: 10-12

- *Tempo*: 3-1-1-0

- *Rest*: 60 seconds

- **Note**: Lean slightly back as you pull down, engaging the lats. Keep the movement slow and controlled, especially during the eccentric phase.

- **Barbell Curl**

- *Sets*: 4

- *Reps*: 8-10

- *Tempo*: 2-1-2-0

- *Rest*: 60 seconds

- **Note**: Use a controlled motion and focus on squeezing the biceps at the top of each rep. Avoid swinging the barbell to ensure full muscle engagement.

- **Machine Preacher Curl**

- *Sets*: 3

- *Reps*: 10-12

- *Tempo*: 2-1-2-0

- *Rest*: 60 seconds

- **Note**: Isolate the biceps by maintaining proper positioning on the preacher pad. Focus on a full range of motion to maximize contraction and muscle development.

- **Cable Face Pulls (For Upper Back and Rear Delts)**

- *Sets*: 3

- *Reps*: 12-15

- *Tempo*: 2-1-2-0

- **Note**: Keep your elbows high as you pull the cable toward your face to engage the rear deltoids and upper back. This helps improve shoulder stability and posture.

3. **Cool-Down and Mobility Work** (5-10 minutes)

- **Foam Rolling**: Focus on the upper back, lats, and arms to release muscle tension and improve blood flow.

- **Back Stretch**: Seated forward bend to stretch the spine and release tightness in the lower back.

- **Shoulder and Bicep Stretch**: Hold each stretch for 20-30 seconds per side to improve flexibility and reduce muscle stiffness.

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#### **Afternoon: 5K Training - Cross-Training**

**Goal**: Improve cardiovascular endurance and provide active recovery for the legs to support ongoing 5K training progress.

1. **Cross-Training Activity**: 30 minutes of moderate-intensity cycling or swimming.

- **Intensity**: Maintain a pace that feels comfortable and sustainable (approximately 60-70% of maximum effort). This will help improve cardiovascular fitness without placing excessive stress on the joints.

- **Notes**: Focus on a steady rhythm, ensuring breathing remains relaxed and controlled. Cross-training is a great way to support cardiovascular health and reduce the risk of overuse injuries.

2. **Cool-Down** (5-10 minutes)

- **Light Stretching**: Focus on the quads, hamstrings, and calves to release any muscle tension and promote flexibility. Spend at least 30 seconds on each muscle group to ensure effective recovery.

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### **Nutrition and Recovery Tips for Day 2**

1. **Pre-Workout Meal** (Morning):

- **Example**: Oatmeal with almond butter and berries, or a whole-grain wrap with scrambled eggs and spinach.

- **Timing**: Consume 1-2 hours before your morning workout to provide optimal energy levels. This meal should be balanced, with a mix of carbohydrates, protein, and healthy fats.

2. **Post-Morning Workout Meal**:

- **Example**: Grilled chicken with brown rice and mixed greens, or a protein shake with banana and peanut butter.

- **Timing**: Eat within 1 hour post-workout to enhance muscle recovery, replenish glycogen stores, and promote muscle protein synthesis.

3. **Pre-Afternoon Cross-Training Snack**:

- **Example**: An apple with a handful of nuts or Greek yogurt with honey.

- **Timing**: 30-60 minutes before your cross-training session to maintain energy levels and prevent fatigue.

4. **Hydration**: Drink water consistently throughout the day, especially when engaging in two workout sessions. Staying hydrated supports muscle function, recovery, and overall health.

5. **Sleep**: Aim for 7-9 hours of restful sleep to allow muscles to recover fully and keep energy levels high for the following day's training. Quality sleep plays a crucial role in muscle growth, hormone regulation, and mental clarity.