Machon Samu: Training by Greg Dea in TrainHeroic

Prepare To Perform

Rugby

Coach

Greg Dea

PROGRAM OVERVIEW

Frequency: 3x/week
Block Length: 4 weeks
Primary Goal: Restore left triceps & shoulder mass + strength while maintaining whole-body integrity
Secondary Goal: Maintain pushing mechanics for coaching demonstrations
Testing Metrics:

Circumference 10cm proximal to cubital fossa (weekly)

Unilateral DB floor press comparison

Front rack carry load symmetry

Reps at 75% close-grip bench

Features
1 sessions per week
Must use App app to view and log training
Program Training

$110

Get Machon Samu

1️⃣ Rebuild Left Arm Strength

Restore triceps and shoulder strength lost after injury or disuse. This program prioritizes unilateral pressing, long-lever triceps work, and load progression to rebuild size and push-off power without aggravating the joint.

2️⃣ Restore Pressing Symmetry

Eliminate right-side compensation through structured unilateral training. Designed to bring your left arm within 10% of your right in pressing strength and carry tolerance.

3️⃣ Add Noticeable Arm Size

Strategic hypertrophy volume, tempo control, and weekly near-failure sets drive measurable increases in arm circumference and anterior shoulder mass.

4️⃣ Train Like You Still Compete

Maintain full-body strength and structural integrity without high-impact conditioning. Perfect for coaches and former athletes who still need to demonstrate under load.

5️⃣ Build Real-World Carry Strength

Progressive loaded carries restore stability, grip integration, and shoulder resilience — improving functional strength you can feel immediately.

Features

Access to your coaches

Message me from within the app if you have queries or comments

Programming 3 days per week

3 sessions per week of targeted hypertrophy plus strength and conditioning that’s accessible and challenging.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your training is delivered through an app.

Sample Week

Week 1 of 4-week program

Sunday

PUSH REBUILD

Reset Circuit

See video's below: 1. Seated Cervical Retraction + Rotation Purpose: Maintain cervical mobility 8 reps each direction Cue: “Pull your chin into your neck, rotate without shrugging.” 2. Thoracic spine mobility series - watch the video and do as many of these as you can

Movement Prep

See video's below: 1. Serratus Wall Slides 12 reps Cue: “Reach long at top.” 2. Band Triceps Pushdown (LEFT +1 set) 20 reps Light band Cue: “Lock elbow hard.”

Close Grip Bench Press

4 x 8

One arm DB floor press

4 x 8

Tricep Pushdown

Seated Incline DB Curls

Front Rack Carry

4 x 20

Stationary Bike

1 x 12:00

Tuesday

PULL & ARM RESTORE