Day 2 - Club Revive Hypertrophy program (weeks 1-4)

During this first Micro-cycle I want you training 2-3 day per week, alternating between day 1 and day 2. Aim to have a rest day between sessions.

*IT'S A GOOD IDEA TO BOOK IN WITH ME OR ONE OF OUR TRAINERS TO GO OVER TECHNIQUE, IT'S INCLUDED IN YOUR MEMBERSHIP*

Beginner/Intermediate trainers (3 sets, building to 4): Keep the weight Light to moderate for the first couple of weeks and build as you feel you can. We are NOT looking for max weights here.

Advanced trainers (4-5 sets): As long as your technique

is in, move straight towards moderate to heavy weights, NOT MAX. You should feel challenged without failing.

PREHAB/WARM UP

Start a clock for 7 minutes and complete rounds of:

10 Kettle Bell Deadlifts - guys - 24kg/girls - 16kg

10 Dumbbell Flyes (light)

20 Banded Pull Aparts

TRAINING

3-5 sets of 10 - Deadlifts

3-5 sets of 10 - Incline Smith Machine Bench Press

3-5 sets of 10 - Lat Pulldowns

3-5 sets of 10 - Dumbbell Side Raises

3-4 sets of 12 - Dumbbell Bicep Curls

3-4 sets of 12 - Dumbbell Overhead Extensions

3-4 sets of 15 - Standing Calf Raises

*Rest 1 -2 minutes between sets