Build Block:
“The Mirror Muscle Circuit” (42–45 minutes)
Format: Supersets with 60–75 sec rest between rounds. Tempo-controlled, moderate DB load, and focused contraction.
🔸 Superset A: Shoulders + Core (3 Rounds)
10–12 Seated Dumbbell Arnold Press (Tempo 2011)
20 sec Hollow Body Hold or 15 V-Ups
🔸 Superset B: Arms + Core Rotation (3 Rounds)
10 Dumbbell Hammer Curls (Both Arms Together)
12 Dumbbell Russian Twists (Light, controlled)
(6/side, feet off ground if possible)
🔸 Superset C: Chest + Anti-Rotation (3 Rounds)
12 DB Floor Press (controlled tempo, 2-sec pause at bottom)
8/side Plank Dumbbell Drags (slow + tight)
🔸 Finisher: The Pump Ladder (8 Minutes)
4 Rounds (not for time):
8 DB Lateral Raises
8 DB Front Raises
12 DB Bent-Over Reverse Flys
30 sec Farmer’s Hold (heavy DBs or KBs
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