top of page

Day 1 - Build Muscle (2nd-7th Apr)

PREHAB

3 sets of:

10 Banded External Rotations (each arm)

:30 second Pec Stretch (each arm)

10 Push ups Plus


STRENGTH

Bench Press

4@73%

4@75%

4@77%

4@80%

Max Repetitions @ 80%

*Make sure you warm up to the first set

*If you missed the testing week 2 weeks ago, build to a heavy 1 rep today.


BODYWEIGHT STRENGTH

5 sets of:

12 Dumbbell Reverse Flyes

:30 sec rest

6 Weighted Dips @60% of your best weight you tested 2 weeks ago

:60 sec rest


SUPERSET

4 sets of:

12 Cable Cross Overs

:30 sec rest

12 Cable Overhead Tricep Extension

:60 sec rest

*Choose challenging weight, but the focus is always on form. Make it look pretty!


BODYBUILDING CIRCUIT

4 rounds of:

12 Dumbbell Tricep Extensions

12 Dumbbell Bicep Curls

15 Push ups

15-20 GHD Sit ups

*Keep moving with as little rest as possible.

12 views0 comments

Recent Posts

See All

As of now the online programming will cease to be updated on our website. We have switched to our BRAND NEW APP! The Club Revive App allows us to tailor our programming more personally to you, we will

In this second Micro-Cycle (4 week block) we will be building on the foundation laid during the first 4 weeks. My goal this month is to get you more familiar with different "free weight" movements and

bottom of page