DAY 2 - Build Muscle (26th Feb - 3rd Mar)

Updated: Feb 25, 2018

Really important that your nutrition is on point to maximise growth.

throughout the year i will be throwing up tips to help you get the nutrition side of your training set. Check out HERE what Jay Cutler says about pre and post workout nutrition.


PREHAB

2 rounds of:

12 Banded Squats

8 Single Leg Deadlifts (each leg)

12 Ring Rows


STRENGTH

Back Squat - 6/6/6/6

(Hit 2-3 warm up sets before your first 6. We will be building towards your 1 rep max over the coming weeks, use today to get the technique right. Moderate weight)


SUPERSET

4 sets of:

8-10 Deadlift

30 seconds rest

8-10 Lat Pulldown

60 second rest

8-10 Seated Row

90 second rest.

(Weight should be challenging from the first set).


SUPERSET

4 sets of:

10-12 Reverse Flye

straight into

10-12 Barbell Bicep curl

60 second rest.

(Weight should be challenging from the first set).


CONDITIONING (OPTIONAL)

3 rounds of:

300m Row

12 Dumbbell Curl/Press - guys 10kg/ girls 7kg

(Record how long this takes and send it to me in the comment section for record).

61 views1 comment

Recent Posts

See All

NEW PROGRAM!

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

Hypertrophy Program (weeks 5-8) READ THIS FIRST!

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