top of page

Day 3 - Build Muscle (28th May-2nd Jun)


3 rounds of:

Bike 400m

8 Behind the head Shoulder Press (empty bar)


Back Squat 4 sets of 6-10 repetitions @ less than or equal to 70% of your best lift.

:70 seconds rest between sets

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

Shoulder Press

*Sets, reps, rests and tempo same as Back Squats

4 sets of:

10-15 Leg Extensions

:15 seconds rest

8-12 Dumbbell Shoulder Press

:60-:90 seconds rest

4 sets of:

20 Dumbbell Front raises

*Rest as needed but keep it to a minimum.


3 sets of:

:45 seconds Dumbbell Backward Stepping Lunges (alternating legs)

:60 seconds rest

2 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

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


bottom of page