4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
EMOM
12 Diamond push up
12Supinated Dumbbell Front Raise
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT
During my last visit to the club, a few people came up and asked me questions about how to look better. The most common questions were: I want to lose weight but keep my muscles. I want to lose fat and build more muscle. Can I still lose fat if I...
Something I really don't like: spending lots of time at the gym and not seeing any results. If you feel like your strength isn't growing, here are some tips to help you start gaining again. First: Check Your Expectations Let's get real—as much as...
Welcome to the new Cycle! In this cycle, we're adopting a full-body workout routine daily—no more body splits. We're still committed to progressive overload, but you'll notice that primary exercises will not recur on fixed days. For example, you...