Day 2 - Build Muscle (14th-19th May)

PREHAB

3 rounds of:

:60 Bike at or above 90rpm (NOT ASSAULT BIKE)

10 Romanian Deadlifts (light)

5 Wall Roll Downs


STRENGTH

4 sets of 6-10 Deadlifts

:90 seconds rest between sets.

*Weight is less than or equal to 70% of last weeks test.

*Each repetition is 4 seconds down, 1 second up.


4 sets of:

6-8 Seated Row

:15 seconds rest

8-12 Dumbbell Bicep Curls

:2-3 minutes rest


1 set for max reps of Pull ups

then,

4 sets @ 50% of that number.

*If your max set is less than 3 use a light band.


4 sets of:

10 Barbell Reverse Curls

:60 - :90 seconds rest between sets

3 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