Club Revive Hypertophy Program (Week 5-8) Day - 3


Prehab/Warm up

Start a clock for 7 minutes and complete rounds of:

250m Row

15 Banded Pull Aparts

8 Plank to Press'


Training

3-5 sets of 8-12: Leg Extensions


3-5 sets of 8-12: Calf Raises


3-5 sets of 8-12: Pec Deck


3-5 sets of 8-12: Dumbbell Reverse Flye


3-5 sets of 8-12: Plate Front Raises


3-5 sets of 8-12: Concentration Curls


3-5 sets of 8-12: Dips (machine in the back room)


3 sets of 15-20: Hanging Knee Raises


*1-3 minutes rest between sets.