Day 2 - Club Revive Hypertrophy program (weeks 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.


PREHAB/WARM UP

Start a clock for 7 minutes and complete rounds of:

10 Kettle Bell Deadlifts - guys - 24kg/girls - 16kg

10 Dumbbell Flyes (light)

20 Banded Pull Aparts


TRAINING

3-5 sets of 10 - Deadlifts


3-5 sets of 10 - Incline Smith Machine Bench Press


3-5 sets of 10 - Lat Pulldowns


3-5 sets of 10 - Dumbbell Side Raises


3-4 sets of 12 - Dumbbell Bicep Curls


3-4 sets of 12 - Dumbbell Overhead Extensions


3-4 sets of 15 - Standing Calf Raises


*Rest 1 -2 minutes between sets


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