Quick at home cardio

After a long day and commuting I do not need performing cardio to be long or laborious… so, having taken a bit of inspo from Mr. Ben West (@benwestfit, see photo!) I just smashed out a quick “8 minute and 8 second” mini session in the kitchen. Best of all, no equipment was needed at…

12 – Shoulders & Triceps

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. Quick cardio based warm up and 30 reps on a super light weight on the shoulder press resistance machine… Smith machine shoulder press 2 sets x 12 reps,…

HIIT shoulders

Great high intensity deltoid workout – Keeping rest times down to 30seconds keeps it nice and intense. As well as increasing weight each time. DB Shoulder press 5x 15 DB seated rear delt raise 5x 15 Single Arm standing DB press 3x 15 each arm Supersetted: DB Lateral raise DB Front raise 3x 15 Post…

Shoulders & TVA

Barbell shoulder press 6 x 8-10 reps Upright rows 5 x 8-10 Dumbbell lateral raise 4 x 8-10 Front raises – plate 3 x 8-10 Cable face pulls 3 x 8-10 Barbell shrugs 5 x 8-10 Stomach vacuum x 20 Plank 3 x max Remember to get a good intake of fast acting Carbohydrates such…

Upper body pyramids – long session!

Upper body day – massive session so strict tempo and rest times have to be adhered to! Rest times varied from 30 seconds between sets to 45 seconds when really fatigued. Tempo was kept the same throughout: 2-1-2-1. Chest Incline DB press (up the pyramid) 1. 26 x 12 2. 30 x 8 3. 34…