Day 3 - Build Muscle (25th-30th Jun)

PREHAB/WARM UP

3 rounds of:

10 Cossack Squats

:30 Second Squat Hold

20 Banded Pull aparts


STRENGTH

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

:80 seconds rest between sets

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


Shoulder Press

*As Back Squats


5 sets of:

16 (8 each leg) Alternating Backward stepping Lunges (Bar on your shoulders)

:30 seconds rest

15 Dumbbell Shoulder Press

:60-:90 seconds rest


Start a clock for 15 minutes and Work through as many sets as you can of:

15 Dumbbell Side Raises

15 Leg Extensions

15 PLate Front Raises

15 GHD Sit ups


2 views0 comments

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