Club Revive Hypertophy Program (Week 5-8) Day - 3

Prehab/Warm up

Start a clock for 7 minutes and complete rounds of:

250m Row

15 Banded Pull Aparts

8 Plank to Press'

Training

3-5 sets of 8-12: Leg Extensions

3-5 sets of 8-12: Calf Raises

3-5 sets of 8-12: Pec Deck

3-5 sets of 8-12: Dumbbell Reverse Flye

3-5 sets of 8-12: Plate Front Raises

3-5 sets of 8-12: Concentration Curls

3-5 sets of 8-12: Dips (machine in the back room)

3 sets of 15-20: Hanging Knee Raises

*1-3 minutes rest between sets.