Monthly Archives: February 2015

Ab roller for 6 pack abs

26 Thursday Feb 2015

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The ab roller is a classic piece of kit but rarely gets used by your average person in the gym. Not only does it hit hit your abs like you’d never believe but it also works your entire core and results in total body strength. If your gym does not have one handy for you to use then you can easily pick one up online or most fitness stores for a very reasonable price. Another reason why its such a great piece of kit is because its so portable and all you need is a matt or cushion for you knees and a flat floor and your ready to go!

There is a few different ways you can use the ab roller/wheel but the most basic and the most effective is the kneeling ab roll out.

Kneeling ab roll:

1.) Start in the kneeling position with the ab roller in front of you.

2.) Grip either side of the ab roller with your hands firmly.

3.) slowly begin to roll out whilst keeping at tight core until your body is in a straight position.

4.) pause at the bottom then slowly roll back to the start position.

Try 3 sets of 10-15 reps (or what ever you can get)

*Be sure to warm up and stretch of your whole body (especially your back)

Monster traps

22 Sunday Feb 2015

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Building thick traps are key when it comes to completing your upper back and shoulders. They are one of the most noticeable muscle groups if they are formed correctly. This being said, alot of people tend to neglect them or don’t train them properly at all. When it comes to the trapezius muscle, many people find that hitting them with as much weight as possible works really well. I tend to superset trap workouts to really up the intensity and get as good of a pump as possible. Not only do they look great but they also massively help with your posture, If your one of those people that tend to slouch your shoulders or you sit at a desk all day, forming well rounded/strong traps are a must. You don’t need to spend hours on end shrugging but along as you get them in at the end of your back or shoulder workout (or both) once or twice a week, you will soon see some great progress.

*Make sure when performing these exercises that you maintain form and take a slow/ controlled pace throughout the repetition. Also make sure your going through the complete range of movement.

*Neck must be stretched of prior to this workout.

Here’s a great workout that is going to help you on your way to ‘ monster traps’.

EZ curl bar upright row – 3 sets of 8-10 reps

Barbell forward shrug – 3 sets of 8-10 reps

Barbell rear shrug – 3 sets of 8-10 reps

Dumbbell backward circle shrug – 3 sets of 8-10 reps

 

Quick easy protein pancake recipe

17 Tuesday Feb 2015

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Ingredients
2 Scoops Of Protein Powder
2 egg white
Half a cup of oats

Whisk together & thin to pancake batter consistency with milk or water.

Add cinnamon, stevia, nutmeg or cocoa if desired

Add blueberries//banana if you want.

Directions
Mix and fry in hot, lightly greased pan on a low heat.

Serving Size: Make 4 pancakes

Number of Servings: 4

HIT Full body circuit #intense

13 Friday Feb 2015

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Here is a super intense full body circuit that has 10 different stations. You are going to be on each station for 45 seconds with 15 second break in-between each station.Once you have completed all 10 stations, rest for 2 minutes then repeat 2x. Be sure to warm up before giving this ago and make sure you’ve stretched off all of your major muscle groups. This workout is great for anyone who is trying to lose fat and really shred up.

* the weights you will be needing are going to have to be light enough that you can go 60 seconds without stopping.

1. Barbell squat – 45 seconds

2. Push ups – 45 seconds

3. Pull ups  – 45 seconds

4. Bent over dumbbell row – 45 seconds

5. Mountain climbers – 45 seconds

6. Bench step ups – 45 seconds

7. Dumbbell shoulder press – 45  seconds

8. Burpees – 45  seconds

9. Jumping lunge  – 45 seconds

10. Plank – 45 seconds

New mass gainer back workout

07 Saturday Feb 2015

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Here is a new back workout that is going to really help you add some good mass and gain strength at the same time. There are tons of isolation exercises when it comes to training your back but here I’ve focusses on the main compound exercises that you can incorporate into your workout. Notice how i haven’t added many of the isolation exercises like the single arm dumbbell row or any kind of isolation rope pulls. The reason for this is because the exercises i have chosen are the most effective when it comes to building thick mass and strength. You can do this workout every other week, one week try and throw in some isolation exercises and aim for some higher repetitions and the next give this a go.

Weighted pull ups: – 4 sets of 6-8 *go heavy

Close grip lat pull down: – 4 sets of 6-8 reps

Bent over barbell row: – 4 sets of 6-8 reps

Cable seated rows: – 4 sets of 6-8 reps

Deadlifts: – 3 sets of 4-6 reps

 

 

Shoulders and trap workout

03 Tuesday Feb 2015

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Well rounded shoulders and bulging traps are a must have for any one who’s serious about packing on muscle and getting a great shape. The key to having well rounded shoulders is to hit every single angle of your deltoids. Your delts are made up of 3 main heads, The anterior (front) the lateral head (middle) and the posterior (rear). So if you want that rounded look your going to have to perform exercises that target each specific head and in this workout ill show you how to do just that. When it comes your your trapezius muscle or traps which they are commonly referred to. Your going to want to hit the muscle with isolation exercises which will really help develop the muscle.

Give this workout a go and see how you get on:

Barbell military press: – 3 sets of 10-12 reps (Anterior head)

Dumbbell lateral raises: – 3 sets of 10-12 reps (lateral head)

Dumbbell Front raise: – 3 sets of 10-12 reps (anterior head)

EZ curl bar upright rows: – 3 sets of 10-12 reps (lateral head & traps)

Cable rear delt crossovers: – 3 sets of 10-12 reps (rear delt)

Front barbell shrugs: – 3 sets of 10-12 reps (traps)

Dumbbell circular shrugs: – 3 sets of 10-12 reps (traps)