Day 1 - Club Revive Hypertrophy Program (week 1-4)


During this first Micro-cycle I want you training 2-3 day per week, alternating between day 1 and day 2. Aim to have a rest day between sessions.


*IT'S A GOOD IDEA TO BOOK IN WITH ME OR ONE OF OUR TRAINERS TO GO OVER TECHNIQUE, IT'S INCLUDED IN YOUR MEMBERSHIP*


Beginner/Intermediate trainers (3 sets, building to 4): Keep the weight Light to moderate for the first couple of weeks and build as you feel you can. We are NOT looking for max weights here.


Advanced trainers (4-5 sets): As long as your technique

is in, move straight towards moderate to heavy weights, NOT MAX. You should feel challenged without failing.


DAY 1

Prehab/Warm up

2 rounds of:

300m Walk/Run Treadmill

10 Squats

10 Push ups

15 Kettle Bell Swings - guys -16kg/girls - 12kg


Training

3-5 sets of 10 - Leg Press


3-5 sets of 10 - Bench Press


3-5 sets of 10 - Seated Row


3-5 sets of 10 - Seated Dumbbell Shoulder Press


3-4 sets of 12 - Barbell Bicep Curls


3-4 sets of 12 - Tricep Pushdown


3 sets of :30 second Plank


*Rest 1-2 minutes between sets.

*Move with intention through the workout, don't get caught talking with mates or on your phone for 5 minutes between sets.

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