9 – Chest & Biceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up – speed skipping again for me Flat barbell bench press 1×15, 2x 10-12, 1x 6-8 Incline barbell press 1x 10-12, 1x 6-8 Flat dumbbell…

5 – Chest and Biceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 5-10 minute warm up, I did some speed skipping but you could do anything you like. Decline bench press 2 x 10-12, 1 x 6-8 Incline bench press…

1 – Chest & Biceps

Chest and Biceps Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Decline bench press 3 sets: x12, x12, x6 Incline bench press 3 sets: x12, x12, x6 Flat bench press 3 sets: x12, x10, x5 Dumbbell…

Chest and Back 20/08/15

It has been a fair while since I wrote my current workouts on here… But here goes! Remember everyone’s goals are different, everyone’s abilities are different and the equipment we have access to will also differ. But this is mine… Chest and Back Warm up: 5 minutes speed skipping + Dynamic stretches (full body) 1  …

Next weeks workout schedule

Now it’s “Bulking” season I’ll be hitting some heavier compound weights with slightly higher rest times enabling me to lift heavier at around 45-60 seconds. (Usually it’s 30 seconds tops, but this really strips your strength) Monday International…..Chest day! Haha. Doubled up with Back Tuesday Rest Wednesday Legs Thursday Core Friday Shoulders + finish with…

Why you should superset for quality lean muscle gains

There are various methods that people try to incorporate into their training in order to increase muscle mass whilst keeping their body fat low, ranging from heavy training coupled with light cardio or High Intensity Interval Training. But one method that has proved effective in yielding results is ‘supersetting.’ Here Myprotein.com explains what it is…

Chest Blast

Get ready and mentally focused before this workout as its a “dig deep” one. Pre workout – 2 scoops Genetic Supps Sustain, 1 small scoop L Carnitine, 1 small scoop D Aspartic Acid. Superset 1: Incline DB press and flat DB flys Superset 2: Flat DB press from the hip and flat thumbs up flys…

Chest Blast

Get ready and mentally focused before this workout as its a “dig deep” one. Pre workout – 2 scoops Genetic Supps Sustain, 1 small scoop L Carnitine, 1 small scoop D Aspartic Acid. Superset 1: Incline DB press and flat DB flys Superset 2: Flat DB press from the hip and flat thumbs up flys…

Bench, Squat and Deadlift with perfect form!

One of the most enduring debates related to resistance training has been the subject of exercise form. How picky should you be? Should you place more emphasis on the amount of weight? Are you short-changing yourself if you don’t squeeze on the concentric portion of every rep? Does “cheating” have any benefits? What about feeling…

Bench, Squat and Deadlift with perfect form!

One of the most enduring debates related to resistance training has been the subject of exercise form. How picky should you be? Should you place more emphasis on the amount of weight? Are you short-changing yourself if you don’t squeeze on the concentric portion of every rep? Does “cheating” have any benefits? What about feeling…