Build Block:
Core, Shoulders & Arm Strength
Focus: Overhead stability, shoulder endurance, grip, and midline strength.
Format: Supersets, 60-90 sec rest between rounds.
A1: Seated Z-Press (Dumbbells)
4 sets x 8-10 reps (Tempo: 3010, strict control, full lockout)
A2: Hanging DB L-Sit Hold
4 sets x 20-30 sec (DB held between feet while hanging from pull-up bar)
Rest 60-90 sec
B1: Dumbbell Hammer Curl to Press
3 sets x 10-12 reps (neutral grip curl, transition into strict press)
B2: Plank Dumbbell Drag (Slow & Controlled)
3 sets x 12 reps (drag DB from side to side under body, anti-rotation focus)
Rest 60-90 sec
C1: Dumbbell Tate Press (Triceps Emphasis)
3 sets x 12-15 reps (DBs start above chest, elbows flare out slightly, press up)
C2: Dumbbell Overhead Carry
3 sets x 50ft (midline engagement, focus on shoulder stability, switch arms each round if using one DB)
Burn Block:
Lunge, Row, Med Ball Flow (35 minutes)
4 Rounds:
3 minutes Row
10 Med Ball Bear Hug Squats
3 minutes Bike
50ft DB Farmers Carry
10 DB Step-Through Lunges
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