Club Revive Hypertophy Program (Week 5-8) Day - 1

***REMEMBER GUYS YOU CAN COME AND SEE MYSELF, MITCH OR LINDA ANY TIME FOR TECHNIQUE WORK***


Prehab/Warm up

3 rounds of:


200m Ski Erg

10 Dumbbell Shoulder Press' (light)

10 Dumbbell Reverse Flyes (light)

:30 second hold in bottom of the Squat

10 Kettle Bell Swings (light)


Training

3-5 sets of 8-12: Back Squats


3-5 sets of 8-12: Dumbbell Bench Press


3-5 sets of 8-12: Bent Over Row


3-5 sets of 8-12: Barbell Shoulder Press


3-5 sets of 8-12: Preacher Curl


3-5 sets of 8-12: Supine Dumbbell Tricep Extensions


3 sets of 15-20 - GHD Sit ups (If you're new to this movement only go to parallel)


*Rest 1-3 minutes between sets.

*No big breaks, move with purpose.

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