Mr. Frasers “Beach body Day”

Chest:

Unlimited sets on flat barbel press until you reach your one rep max. Using 3 reps per set so you don’t fatigue the muscles too soon. Starting with 60kg, going up in 5kg’s until 80 and then 2.5kg’s. Once you can’t manage 3 explosive reps, drop to 2…then to 1. I repeated my 1 rep max 3 times once found.

Shoulders:

Standing dumbbell lateral raise

3 sets of 10

Biceps:

Standing dumbbell curls

3 sets of 12

Abs:

Hanging knee crunches

2 sets of 12

Cable wood chops

2 sets of 10 each side

Remember to get a good intake of fast acting Carbohydrates such as MyProtein’s Waxy Maize Starch, and fast dissolving Protein and amino acids – MyProtein’s True Whey is perfect for this with its excellent Amino Acid profile with a high concentration of BCAAs.

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