MUSCLE FOCUS WORKOUTS

Zoning in on the arms for strength & performance, this 10 minute workout packs in 8 combined sets of work pushing out Tricep Dips and EZ Bar Bicep Curls.

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Focusing on the lower chest using the Decline Bench Press, this workout is fully geared up for muscle performance and hypertrophy gains.
Working with a 7 set Pace Switch training strategy that will challenge you and keep you perfectly paced in an audio coached workout that will keep you engaged, and on the move.

A dumbbell chest workout that is focused on developing your strength & overall performance, this routine will have you functioning a 7 set Pace Switch routine and train you like you will never train on your own.  

This audio coach workout will help you improve strength, improve power output, and increase your overall training volume,  while coaching you through every set.  

This is a workout that you simply have to incorporate into your chest day routine. 

This workout is not for the faint hearted!!! 
A chest, back and core routine that will push you to your limits and maybe a little bit more.

Starting with the Incline Dumbbell Chest press phase that is paced for mid strength development and progressive muscle fibre recruitment overload, you will then move onto a Renegade Row Complex phase that will target your back and core, but also forcing isometric load on an already depleted chest and shoulders. 
 
All in all this is an epic routine, providing you with full audio coach support through a total of 8 sets of work. 
This workout is great for improving strength, improving muscle stability through contraction phases, developing strength though weak phases of contractions, improving core stability & performance, and will enhance explosive power through the upper back.  

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Using the Overhead Rope Tricep Extension you have a Pace Switch Workout that is designed to develop explosive strength combined with overall muscle conditioning and aesthetics.
The Overhead Rope Tricep Extension exercise is an intesive Triceps isolator. Beginners typically find this challenging as there has to be a basline strength to perform this exercise properly.
This routine will clearly help you develop stronger Triceps and has benefits for both the beginner who wants to devvelop strength right the way through to the advanced who wants to further build quality muscle.

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This 8 set Pace Switch workout is perfect for developing mid-heavy performance strength, as well as developing size and shape. It is no walk in the park, but it will leave your triceps pumped for the rest of the day.

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Using two of the best exercises for developing strength in the Triceps & Biceps you also have a Pace Switch Workout that is perfectly geared towards mid weight strength, mid heavy weight strength, heavy weight strength whilst also developing power output. With 8 sets of combined work this workout sets the stage for some massive performance, size and aesthetic gains.

Targeting the Triceps & Biceps this is a total of 8 sets of work between the two exercises. Training heavy on the triceps and applying solid positioning to maximise Tricep engagement, you will be performing continuous performance based reps. With a short transition you will then move onto the Biceps where you will be working a strict palms forward technique, functioning reps that are perfectly paced for maximum muscle development.

This is quite a hardcore VS workout, combining two of the best exercise that you can function to develop good legs, lower back and core.
Working for 20 minutes switching between the back squat and front squat, each exercise has specific workout objectives that will develop you ever workout.

You are constantly on the move with this routine and you will be working between the back squat and the front squat.
With the back squat being perfectly paced to develop quality muscle and your front squat designed to develop legs and core performance, you have a leg day section that you need to add to your workout.

A great workout combination, especially if you are looking to add something different to your workout routine.
With the shoulders we are working with pressing using the ‘palms inwards’ technique, which is easier on the shoulder joints, enables a deeper range of movement and is a great technique for working heavy.
The bicep curls are set ‘strictly’ at a ‘palms forwards’ technique which when working alongside the pacing of this workout, provides you a nonstop intensity hit.
A great workout, suitable for all.

A great workout combination, especially if you are looking to add something different to your workout routine.
With the shoulders we are working the press using the ‘palms forwards’ technique, and our aim is continual tension throughout the rom, which is perfectly paced for you within the workout.
The bicep curls are set ‘strictly’ at a ‘palms forwards’ technique which when working alongside the pacing of this workout, provides you a nonstop intensity hit.
A great workout, suitable for all.

Targeting the lower back, hamstring and glutes this is 14 minutes of pure work, work, work.
Most people just tend to bang out dead lifts for weight, where as this workout will provide you with a structure that helps you to perfect and develop good form and technique, which in turn goes towards developing strength through each phase of the dead lift range of movement.

This is the more advanced workout for the shoulders & biceps and should not be attempted by beginners. Working on two shoulder press variations and two rep pace modifications over a total of 6 dual sets.
15 minutes of concentrated work, designed to develop strength, hypertrophy and performance, this is a very effective workout.

Hitting the shoulders hard with a dual pace training strategy, your shoulders will be pumped for the rest of the day after this routine. Great for hypertrophy and mid weight strength gains, this workout is dedicated to help you build quality muscle and overall performance.

A workout for the intermediate to advanced, this workout promotes hypertrophy and strength development in the same routine. Targeting the back with two great training techniques and maximising there effects with perfect pacing. For maximum results use this routine for 6 weeks.

This is a great introductory workout for those new to my online workouts. It’s quick and it’s effective, hitting the shoulders hard with a dual pace training strategy. Greta for hypertrophy and mid weight strength gains, this workout is dedicated to help you build quality muscle.

Set yourself apart and train different to the rest. This workout hits your back and shoulders and will keep you on the move continuously for 10 minutes.

Perfectly paced for hypertrophy and muscle perfromance, this routine will truly challenge you every workout.

Focusing on the centre chest this ‘Pace Switch Workout’ is designed to increase both muscle performance and help develop aesthetic definition.
If you are looking to add shape and contour to your chest, incorporating this into your chest day routine will give you visible results in as little as 5 weeks.

The seated row is an essential exercise for developing the upper back and push ups are an amazing support exercise to help improve your chest & core.
This workout is perfectly paced to help you fully engage the back in a way that you’ve possibly never hit it before. Supported with a push up section in between every set, you will have a very busy 10 minute workout..

2 of the best exercises for your chest and back just became even better. Maximising muscle activation, this workout is perfectly paced to help you produce the most out of each repetition. Keeping you on the move continuously and providing an intensity that you will find hard to recreate on your own, this is an essential add on to your workout routine.