Day 2 - Build Muscle (9th-14th Apr)

Updated: Apr 19, 2018

PREHAB

3 sets of:

6 Banded Squats (3 seconds down, 3 seconds up)

10 Scapula Pull ups

Then,

2 minutes foam rolling Quads


STRENGTH

Back Squat

3@75%

3@77%

3@80%

3@83%

Max rep @83%


BODYWEIGHT STRENGTH

5 sets of:

4-8 Weighted Pull ups @ 60% of testing weight

:30 seconds rest

20 Air Squats

:60 seconds rest


SUPERSET

Alternating Lunges (bar in back rack) - 10/8/6/12/12 - each leg

:60-:90 seconds rest between sets.

*Complete 10-20 Leg Extensions after the last 2 sets of 12, as close the the full stack as you can.


SUPERSET

4 sets of:

8 Lat Pulldown

:30 seconds rest

12 Wide Grip Seated Row

:60-:90 seconds rest

9 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