Cyclone Challenge – Training Programme

Sean Lerwill in Maximuscle's 30 Day Cyclone Challenge

All the following is performed at a 4010 tempo with 1mins rest between sets (yes, really!).

Day 1 – Chest/back

  1. 10sets 10reps chin-ups
  2. 10sets 10reps DB incline press
  3. 3-4 sets 12-15reps alternate lat exercise: eg prone row, straight arm pull down etc
  4. 3-4 sets 12-15reps alternate chest exercise: eg cable incline flyes, DB flyes

Day 2 – Legs

  1. 10sets 10reps squats
  2. Supersets
    1. 10sets 10reps leg curl
    2. 10sets 10reps standing calf ext
  3. 3-4 sets 12-15reps leg ext
  4. 3-4sets 12-15reps leg press calf ext

Day 3 – Rest day/active rest day

CV and/or abs/core

Day 4 – Arms/Shoulders

  1. 10sets 10reps weighted dips
  2. 10sets 10reps incline DB curl
  3. 3-4 sets 12-15 reps incline reverse DB flyes
  4. 3-4 sets 12-15 reps incline lateral raise

Day 5 – Rest day/active rest day

CV and /or abs/core


Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.