Build Block:
Dumbbell Shoulder & Core Stability
Goal: Shoulder hypertrophy, scapular control, and core endurance.
Format: Supersets, no rest between movements, 60 sec rest between rounds.
A1: Seated Arnold Press
4 sets x 10-12 reps (Tempo: 3010)
A2: Bent-Over Rear Delt Fly
4 sets x 12-15 reps (Tempo: 2020)
Rest 60 seconds
B1: Single-Arm Dumbbell Lateral Raise
3 sets x 10-12 reps/arm (slight forward lean)
B2: Seated Dumbbell Z Press
3 sets x 10 reps (seated on the floor, legs extended)
Rest 60 seconds
Core Finisher:
3 rounds (steady pace, no rush)
15 Dumbbell Russian Twists (light weight, controlled rotation)
30-sec Weighted Hollow Hold (DB behind head, legs extended)
Burn Block:
KB Grinder
3 minutes: Kettlebell Swings (light to moderate weight, steady pace)
2 minutes: Goblet Squats (slow and controlled)
2 minutes: Kettlebell Suitcase Carry (switch arms every 50-ft)
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