Day 3 - Build Muscle (30th Jul-4th Aug)


2 rounds of:

400m X-Trainer

10 Banded Squats (2 seconds down, 1 second up. Push your knees out against the resistance of the band as you get to the bottom of each squat)

15 Banded Straight arm Pushdowns

10 Dumbbell External Rotations - each arm (light Dumbbell)


Back Squats







*Rest 2-5 minutes between sets


Shoulder Press

*All reps and percentages as the Back Squats

5 sets of:

10 Bulgarian Split Squats - each leg (add a dumbbell in each hand if possible)

20 Leg Extensions

As Many Rounds As you can in 18 minutes of:

12 Incline Dumbbell Bench Press

20 Barbell Bicep Curls

12 Supported Row

20 GHD Sit ups

*Only rest when needed.

1 view0 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