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12/06/2026

Front Squat 3x5

07/06/2026

Deadlift 3x5

13/05/2026

Deadlift 4x4
Barbell Row 3x5

03/04/2026

Cable Ab Crunch: Pull the rope down while rounding your spine to fully engage your core. Keep your hips stable and focus on contracting your abs with each rep

14/02/2026

PUSH A – CHEST DOMINANT (CONTROL → POWER)
1. Dumbbell Bench Press – 4 × 5–8
Target: chest, anterior delts, triceps
Cue: controlled eccentric, explosive press
2. Incline Dumbbell Press – 3 × 8–10
Target: upper chest, shoulders, triceps
3. Half-Kneeling Single-Arm Dumbbell Press – 3 × 6–8/side
Target: shoulders, triceps, core anti-extension
4. Cable Fly (Low-to-High) – 3 × 10–15
Target: chest, scapular control
5. Cable Lateral Raise – 3 × 12–15
Target: medial delts
6. Overhead Rope Tricep Extension – 2–3 × 10–12
Target: triceps

13/02/2026

HORIZONTAL + POSTURE
1. Seated Cable Row (neutral) – 4 × 6–10
Target: lats, rhomboids, mid-back
2. Neutral-Grip Lat Pulldown – 3 × 8–10
Target: lats, biceps
3. Single-Arm Dumbbell Row (pause at top) – 3 × 8/side
Target: lats, grip, core
4. Reverse Pec Deck / Band Pull-Apart – 3 × 12–15
Target: rear delts, upper back
5. Hammer Curl – 2–3 × 10–12
Target: brachialis, forearms

11/02/2026

Athletic Strength

• Goblet or Front Rack Squat – 6–8
Target: quads, glutes, core
• Half-Kneeling Single-Arm Press – 6–8/side
Target: shoulders, core
• Chest-Supported Row – 8–10
Target: mid-back

10/02/2026

Unilateral Strength

• Rear-Foot Elevated Split Squat – 6–8/side
Target: quads, glutes, balance
• Single-Leg RDL – 6–8/side
Target: hamstrings, glutes, core
• Cable Anti-Rotation Hold – 15–20 sec
Target: obliques

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Opening Hours

Monday 18:00 - 22:00
Tuesday 18:00 - 22:00
Wednesday 18:00 - 22:00
Thursday 18:00 - 22:00
Friday 06:00 - 22:00
Sunday 18:00 - 22:00

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