Arm Blaster

ARM BLASTER

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1. Parallel Bar Dips

  • 5 sets, 8-10 reps

(approx. 90sec rest)

  • Warm-up using a circuit of dynamic exercises
  • Keep your torso angle consistent, avoiding any excessive swinging. Keep tension throughout the entire movement

A2. Ez Curl Bicep Curl

  • 5 sets, 8-10 reps

(approx. 90sec rest)

  •  Avoid excessive swing, at the bottom of each rep fully extend your arms before exploding up. Squeezing your biceps!
  • Remember to keep your elbows in

B1. Incline Alternating Dumbbell Hammer Curls

  • 4 sets, 10-12 reps

(approx. 60sec rest)

  • Lie back on an inclined bench, keeping your head neutral and your elbows close to your body.
  • Curl up, rotating your pinkie finger away from your body at the top of the movement

B2. Ez Curl Skull Crusher

  • 4sets, 10-12reps

(approx. 60sec rest)

  • Bring the bar slowly towards your forehead. Creating a massive stretch, before exploding up and squeezing the tricep at full extension!

E1. Cable Bicep Curl/ Cable Tricep Rope Extension

  • 50 reps of each
  • Pick a light weight and go for it! Don’t stop until you reach 50 reps in total on both exercises. You can pause but AT NO TIME can you put the weight down

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Old School Back Program

OLD SCHOOL BACK PROGRAM

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Deadlift

  • 5 sets, 3-5 reps

(approx. 3-5 min rest)

  • There is no better exercise to build a strong, thick physique!
  • Warm-up increasing the weight on the bar by approx. 10% until you reach your working set weight.
  • Stay tight and EXPLODE!

B1. Bent Over Barbell Row

  • 4 sets, 8 reps

(approx. 90sec rest)

  • Slowly lower the weight and stretch them Lats at the bottom, remember to squeeze your back at the top!
  • Try to minimise swaying and excessive leg drive

C1. Bent Over Dumbbell Row

  • 3 sets, 10 reps

(approx. 60sec rest)

  • This movement helps to fully stimulate and isolate each Lat, remember the Mind Muscle Connection.
  • Keep them elbows in!

D1. Wide Grip Lat Pulldown

  • 3 sets, 15 reps

(approx. 60sec rest)

  • WINGS! Who doesn’t love these?
  • Drive down with your elbows, trying to touch them in the middle of your back.
  • A good rule of thumb is to bring the bar to your sternum

E1. Low Cable Row

  • 2 sets, Failure.

(approx. 30sec rest)


 
  • This will really get your blood pumping by reaching complete muscle fatigue.
  • Stretch forward at the start and row back hard! Keep that form strict and remember to squeeeeeze

Stretch & Cooldown


  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Killer Calves and Abs

KILLER CALVES AND ABS

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Standing Calf Raise Machine

  • 5 sets, 15 reps

(approx. 60sec rest)

  • Warm-up over 2-3 sets before starting your working weight
  • Stretch for 2 seconds at the bottom of each rep, coming to a complete stop and exploding up and squeezing your calves
  • Focus on the STRETCH and CONTRACTION

B1. Leg Press Calf Raise

  • 3 sets, 30 reps

(approx. 60sec rest)

  • Pick a weight you can do for 15-20 reps, un-rack the weight and do 10 reps, rest 10 seconds and repeat until all 30 reps are complete
  • Focus on the STRETCH and CONTRACTION

C1. Bodyweight Unilateral Calf Raise

  • 2 sets, 25 reps ea

(approx. 30sec rest)

  • Standing on a platform, lower yourself with one leg to the full stretched position
  • Explode up! Concentrating on the Mind Muscle Connection.
  • Repeat on the other leg

D1. Ab Circuit

Ab Wheel Rollout – x10

Russian Twists – x 20

Hanging Leg Raise – x 10

Side Plank – 30sec each

  • 3 sets

(approx. 60sec rest)

  • Concentrate on a full range of motion and breathing out as you contract your Abs!
  • Keep your form strict!
  • 60sec rest between circuits

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Chest Pump!

CHEST PUMP!

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Paused Bench Press

  • 6 sets, 4 reps

(approx. 3 min rest)

  • Warm-up over 2-3 sets before starting your working weight
  • Focus on bar on a good bar path and staying ‘tight’
  • Once the bar is stationary on your chest, explode up!

B1. Incline Dumbbell Press w/Tempo (3010)

  • 4 sets, 10 reps

(approx. 90sec rest)

  • Slowly lower the weight to your chest counting to 3 before exploding!
  • Keeping your form strict and getting a good pump

C1. Close Grip Bench Press

  • 3 sets, 12 reps

(approx. 90sec rest)

  • Really concentrate on exploding the weight up and getting full extension in your arms (get them triceps working!)
  • Don’t let your elbows flare

D1. Flat Dumbbell Flyes

  • 3 sets, 15 reps

(approx. 30sec rest)

  • Super Set! Control the weight down and stretch at the bottom, get a nice squeeze at the top
  • Concentrate on the Mind Muscle Connection

D2. Ez Curl Skull Crushers

  • 3 sets, 15 reps

(approx. 90sec rest)

  • Super Set! Keep them elbows in. Concentrate on getting a full range of motion and squeezing them triceps at lockout!
  • Repeat, starting with the Dumbbell Flyes

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Oh My Quad

Oh My Quad

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Barbell Squat

  • 4 sets, 10 reps

(approx. 3min rest)

  • Warm-up over 2-3 sets before starting your working weight
  • There is a reason why squats are known as the ‘King of all Exercises’
  • Full Range of Motion! Deep squats build big legs!

B1. Romanian Deadlift

  • 4 sets, 8 reps

(approx. 90sec rest)

  •  Keep your knees ‘soft’ and push your hips back, creating a deep stretch.
  • Engage your core and keep them shoulders retracted

C1. Leg Press

  • 3 sets, 12-15 reps

(approx. 60sec rest)

  • Control your tempo with these, keep tension on your legs throughout the entire movement
  • Good rule of thumb is to keep your knees and toes tracking in the same direction

C2. Walking Dumbbell Lunges

  • 3 sets, 10 reps ea

(approx. 60sec rest)

  • These will HURT! Keep your form solid, avoiding excessive forward torso lean
  • Keep your knees tracking over your toes, pushing up through your mid foot

D1. Seated Leg Extension

  • 4 sets, 15-20 reps

No Rest

  • Super Set! Skin tearing pump from these, don’t forget to squeeeeze!
  • No rest, straight into Seated Leg Curls

D2.  Seated Leg Curl

  • 4 sets, 10-15 reps

(approx. 60sec rest)

  • Super Set! Pause at the bottom, flexing your hamstrings for maximum stress
  • ......You’re almost Done!

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Shoulder Killer

SHOULDER KILLER

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Military Press

  • 5 sets, 10, 8, 6, 6 +15 rep finisher

(approx. 90sec rest)

  • Warm-up over 2-3 sets before starting your working weight
  • Start off with a weight you know you can get for 10 reps, adding weight each set.
  • On the finisher set, decrease load 10-20% on the starting weight

B1.  Seated Dumbbell Shoulder Press

  • 4 sets, 6 reps

(approx. 90sec rest)

  • Concentrate on a full range of motion and moving some HEAVY WEIGHT!
  • Remember to keep your form strict

C1. Ez Curl Upright Row

  • 4 sets, 6-8 reps

(approx. 90sec rest)

  • Hands shoulder width apart and drive up, leading with your elbows!
  • Keep the bar nice and close to your body and control the weight down

D1. Side Lateral Raises

  • 3 sets, Run the Rack!

(approx. 60sec rest)

  • Grab a weight you know you can do for 10-12 reps, after each set drop the weight by 1 increment and the increase the reps by 2.
  • Aim for a final set of 20 reps before starting again!

E1. Cable Face Pulls

  • 3 sets, 20 reps

(approx. 90sec rest)

  • Keep the weight LIGHT and concentrate on FULL CONTRACTION
  • Slow the movement down, controlling the tempo. Remember the Mind Muscle Connection

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later