Search

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

PREHAB/WARM UP

3 rounds of:

500m Bike

8 Kettle Bell Deadlifts (kettle bell in each hand)

10 Banded external rotations

5 Roll Downs


STRENGTH

Deadlifts - 4 sets of 5-8 reps @ 70%-76% of your best lift.

:60 seconds rest between sets

*Tempo on each rep is 1 second up, 4 seconds down


Deficit Deadlifts - 12/12/10/10

*:90 seconds rest between sets

20 Leg Curls after each set of 10.


Pull ups - 8/8/6/6

*Rest :90 seconds between sets

20 Straight arm Push downs after each set of 6



4 rounds of:

30 Hip Extensions

:30 seconds rest

12 Seated Row

:30 seconds rest

6 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