Dean Mc Arthur Personal Trainer - Sport's Conditioning - Sports Nutrition

26/09/2026

Why I use Trap Bar Deadlifts with my clients…

Because strength isn’t just about lifting weight — it’s about building power that transfers.

• Glutes & hamstrings that actually fire
• Stronger back, safer spine
• Direct carryover to squats, jumps & pulls
• Foundational strength for athletic performance

This is how we build resilient, high-performing bodies.

Serious about getting stronger the right way?

📍 Limited 1:1 coaching slots available
DM to apply.

21/09/2026

21/09/2026

Monday Motivation...New week,new goals 🙌

Kettlebell, Battlerope, slamball and free weights workout

Warm Up

Battleropes circuit

1 waves 20 seconds
2 snakes 20 seconds
3 slams 20 seconds

Go from 1 exercise to the next.
1 set will be 1 minute.

Repeat 3 times with a minutes break between

Circuit 1 - 4 Exercises

1 Kettlebell suitcase deadlifts 10 reps - 5 reps each side

2 Kettlebell Cleans 5 reps

3 Kettlebell Goblet squats 5 reps

4 Kettlebell Swings 5 reps

Do as a circuit rest a minute between sets. Repeat 4 times
60-90 second break between sets

Circuit 2 - 2 exercises

1 American swings 10 reps

2 Ball Slams 10 reps

60-90 second break between sets

Repeat 3 times

Circuit 3 - 2 exercises

1 Kettlebell single farmers walk 50m 25m each side

2 Kettlebell pulls 20 reps - 10 each side. Get yourself into a bear crawl position

90 second break between sets

Repeat 3 times

Circuit 4 - 2 exercises

1 Pushup planks 10 reps - 5 each side

2 10 jump squats

No break between sets

Repeat 3 times

Nb... preworkout(optional)
Mix amino acids,taurine,creatine 5-10 grams, l- glutamine 10 grams,ashwagandha 1000mg,lions mane 500mg

Postworkout (optional)

1000-2000iu Vitamin d3/k

1000mg Vitamin C

Zinc 25-50mg

Omega3 2000mg

Curcumin

depends on the brand follow dosage per serving

ALWAYS warm up with 7-10 minutes of mobility drills.

19/09/2026

17/09/2026

With Edge Fitness Clubs - On Kloof St - Cape Town – I just got recognised as one of their top fans! 🎉

16/09/2026

Total Body Workout....

Warm up: mobility drills 7-10mins

4sets(1warm up set just the bar 12reps) 3x 6-8 / KB Swings 16-20kg KB 15-20 swings

squats, 3x4-6reps(6secs down/2secs up)/ball slams ball 6-8 slams

# chest press/lat pull downs 3x8-10reps. Do a drop set on the last of each excersise

Press machine/Tricep push downs 3x 8-10 Press/Triceps 10-12reps. Do a drop set on the last set of each exercise.

bicep dB curls 2sets 12-15reps

Curls standing 2sets 12-15reps

Abdominals

raises sitting on the edge of the bench 3x 15-20reps

. Hold 5/6kg med ball on the chest lift up and down at the top 3x 12-15reps

Plan today for tomorrow 💪🏋‍♂️

16/09/2026

Contact me for your training needs... 1on1,group training, online training, sports and nutrition coaching

15/09/2026

🔥 Big News, Cape Town!

Dean Mc Arthur – Personal Trainer, Sports Conditioning & Sports Nutrition Coach, has moved to Edge Fitness Clubs, Kloof Street! 💪

With over 20 years of experience in building strong, functional bodies, specialised expertise in:
✅ Personal Training
✅ Sports Conditioning
✅ Sports Nutrition

📍 Now available at Kloof Street Edge Fitness Club, Cape Town.

📲 Book your first session today: 078 180 1120 | [email protected]

👉 Don’t just train. Transform.
👉 Spaces are limited, secure your spot now!