top of page
Search

Day 3 - Build Muscle (5th - 10th Mar)

PREHAB

200m Walk/Run

15 Banded Pull aparts


STRENGTH

Barbell Shoulder Press - 4/4/4/4


SUPERSET

3 sets of:

8 Barbell Shrugs

:30 seconds rest

8 Upright Rows

:60 seconds rest


SUPERSET

4 sets of:

10-12 Dumbbell Bicep Curls

:30 seconds rest

10-12 Dumbbell Tricep Extensions

:60 seconds rest


CONDITIONING (Optional)

4 rounds of:

10 Alternating Lunge steps - guys 10kg/girls 7kg Dumbbells

15 Hip Extensions

20 Alternating Hammer Curls - guys 10kg/girls 7kg Dumbbells

33 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

bottom of page