08 Wednesday Apr 2015
Posted in 6pack, Abworkout, bodybuilding, Fitness
Tags
abdominals, abs, bodybuilding, exercise, Fitness, legs, muscle, ripped, sixpack6pack, squats, toned, workout
Barbell squat – 4 x 10-12 reps
Dumbbell bench step up – 4 x 10-12 reps per leg
Hack squat – 4 x 10-12 reps
Quad extensions – 4 x 10-12 reps
Hamstring curls – 4 x 10-12 reps
Calf raise – 4 x 15-20 reps
Hanging leg raise – 4 x 10-15 reps
Weighted incline sit up – 4 x 15-20 reps (5kg)
Med ball sit up – 4 x 30-40 reps
Oblique teapot – 4 x 15 reps per side
25 Sunday Jan 2015
Posted in bodybuilding, Fitness
Tags
arm workout, arms, Bicep, bicepworkout, bodybuilding, exercise, Fitness, gains, gym, muscle, ripped, tricep, tricepworkout, workout
Bicep and tricep superset workout
The fastest way to growing muscle on any part of your body is to hit it as hard as possible with high intensity. This workout will hit every angle of your biceps and triceps, exercising them back to back will also give you an amazing pump!
Dumbbell bicep curl x Close grip bench press – 3 sets of 8-10 reps per exercise
EZ curl bar bicep curl x EZ curl bar skull crushers – 3 sets of 8-10 reps per exercise
Sinlge arm isolation dumbbell curl x Sinlge arm dumbbell kickbacks – 3 sets of 8-10 reps per exercise
Tricep rope extensions x Bicep rope hammer curls – 3 sets of 8-10 reps per exercise
Weighted chin ups x dips – 3 sets of 8-10 reps per exercise
12 Sunday Oct 2014
Posted in 6pack, Abworkout, bodybuilding
Here’s a newly designed ab workout which will not only hit your rectus abdominis but also your internal and external obliques known as the ‘ love handles’. Guaranteed to give you a great burn.
Hanging leg raise
10-20 reps x 3 sets
Crunches
30-50 reps x 3 sets
Medicine ball sit ups
20-30 reps x 3 sets
Oblique teapot
15 reps each side x 3 sets
Side crunch
20 reps each side x 3 sets
07 Tuesday Oct 2014
Posted in bodybuilding, Fitness, fitness model, girls workouts, Male model, Muscle, training for girls
Training outdoors is something that is hugely neglected! why would you want to go train in a sweaty gym when you can train for FREE in the outdoors? Tonight i coached a fitness bootcamp over my local park and even though its turned pretty cold lately and the floor is wet, it was still a massively successful workout for everyone that came along. Obviously exercising in the gym has a lot of possitives like having various weight/cardio machines in one place. But for those who cannot afford some of the pricey gym memberships or personal trainers, the outdoors is perfect!
Lately I’ve really got into calisthenic training. For those who are unfamiliar with calisthenics, its basically all based around using your own bodyweight to exercise. Its great because you can practise absolutely anywhere and of course its free! Theres a great place in London where i often train, they have different variations of pull up/monkey bars and dip stations. I often find that when i train here, i actually get a better workout in than when i train in my local gym. After a bit of research I’ve found out that in and around London there are loads of these outdoor gyms. Get online and find your local.
GET OUTDOORS!
05 Sunday Oct 2014
Posted in 6pack, bodybuilding, Fitness, Muscle
Tags
bodybuilding, cardio, fatloss, Fitness, gym, HIITWORKOUT, HITcardio, ripped, workout
For most people sunday is a day for rest and relaxation but for me its the opposite! Nothings better than getting a great workout done first thing in the morning to set me up for the rest of the day. I usually train legs on a sunday but recently I’ve slowed down on the crazy leg workouts as i feel my legs are beginning to get a little bit to big and its just not the look I’m going for. So instead of doing countless amounts of squats , this morning i did a high intensity cardio workout that really got my blood pumping and left me ready for my bed!!!!
Here it is:
Notes: No more than 60 seconds rest in-between each exercise/set
Skipping rope:
10 minutes – every 60 seconds sprint for 30 seconds
Incline treadmill sprints:
1 minute Sprint (30 second slow jog) X 5 SETS
Rowing machine:
5 minutes (as fast as possible)
Burpee pull up:
20-30 reps X 4 SETS
Box jumps into Burpee: * If boxes are not available try tuck jumps into burped instead
20-30 reps X 3 SETS
23 Tuesday Sep 2014
Tags
bodybuilding, cardio, Fitness, HITcardio, magazine, male model, Model, ripped
Here’s an outtake from a recent shoot i did in London. This is probably the most up to date shoot in terms of what kind of shape I’m currently in, lately I’ve been doing much more cardio and I’m really seeing a difference. Its so easy to get caught in weight training and focussing on getting bigger that alot of people neglect cardio. Cardio is going to really help you keep your body fat down and help increase your all round fitness.
Ive recently been doing a lot of HIT cardio (high intensity cardio). If your not familiar its basically when you go all out to your max! Often done in some kind of interval workout or circuits. Its great because its a much more intense way of getting your cardio done and your going to see much better results than just spending ages on a cross trainer. My latest HIT cardio workout is running at an incline for about 10 minutes at a moderate intensity for a warm up, then i sprint for a minute then reduce the speed and recover for 30 seconds. I do about 5 sets of these sprints followed by some body weight exercises like burpees which ill superset with pull ups.
Give HIT cardio a try!
Posted by oliver bailey fitness | Filed under 6pack, Abworkout, begginner workout, Bodybuiding, bodybuilding, Fashion, Fitness, fitness model, Male model, Muscle
15 Monday Sep 2014
Tags
bodybuilding, Fitness, goals, goodbody, inshape, lean, progression, ripped, workouttips
Repetition is key
= CONSISTENCY
Just like anything you do, the more you do it the better you become. When it comes to reaching your goals physically or mentally REPETITION is key. It drives me mad when people say they want to have a good summer body or they want to look like a certain person who has a physique they want, they don’t realise that the person they are aspiring to look like has has been training consistency for much longer than a few months just so they can look good for summer, They train numerous times a week and eat clean. A good body doesn’t just come over night and no legal supplement can be purchased which will miraculously get you in shape. The secret is to train train train, eat eat eat and rest! So please to anyone out there that thinks they can just start training in march to be ready the july holiday, think again.
18 Monday Aug 2014
Posted in bodybuilding, Fitness
Tags
6pack, 6packshortcuts, cardio, Fitness, fitnessmyths, weightloss
Sorry to break it to you but there is no ” 6 pack shortcut”
These days i come across so many so called ‘experts’ online that tell everyone if they do this certain workout they will get a 6 pack and lose excess stomach fat ect. Sorry but abs are made in the kitchen not in the gym, yes doing certain abdominal exercises will help but the secret to a lean stomach is purely diet and maintaining a low body fat. A lot of these guys on youtube (i won’t name names) are fooling you. What they are forgetting is that the vast majority of their video audience are more than likely out of shape and over weight, so doing countless sit ups in your room everyday will not really get you anywhere if your still eating the same rubbish foods instead of a healthy diet.
So now your asking how do i lose the body fat?
If you want a toned stomach you will firstly need to lose the weight and start eating clean. I would recommend starting with a good cardio routine 3-4 times a week which involves a mixture of high and low intensity training. Doing things like hill sprints and interval training are a great way to keep the intensity high. Also circuit training is another great way to lose weight because involving weights and resistance exercises will help you tone up at the same time. This along with a good strong meal plan and staying away from simple carbs and bad fats will in time result in the stomach that you want! There is no ” 6 pack shortcut ”
Just something i wanted to clear up, if anyone has any further questions feel free to comment. x
17 Sunday Aug 2014
Posted in bodybuilding, Fitness, girls workouts, training for girls
Over the past year or so I’ve really noticed that girls have become obsessed with squatting and thinking that doing things like ‘ the 30 days squat challenge ‘ will result in having an ass like kim kardashian, this is honestly ridiculous! squatting alone will not necessarily get you bigger glutes. Just like any other body part, you need to work every possible angle and squatting alone does not hit every angle. Girls should be trying exercises like lunges,kickbacks,hamstring curls, leg press and hack squats. Exercises like these along with frequent cardio and a good diet will in time begin to shape a far better figure than just squatting alone in your bedroom for 30 days. Please take note!
17 Sunday Aug 2014
Posted in bodybuilding, Fitness, fitness model, Male model
Tags
advancedchest, bodybuilding, Bodyweighttraining, Chest, chestday, chestworkout, gym, gymmotivation, newworkout, timewasters, training
Training chest Is a favourite for me and I’m probably not speaking for myself when i say that, However i notice that a lot of people stop making progress when it comes to chest and the main reason for that is they use the same exercises week in week out for months and months. Your body eventually gets used to certain exercises and you need to change it up to carry on progressing. So here is my personal chest workout that i recently designed which i i love. This is an advanced chest routine so but its guaranteed to leave you with a great pump and you will be aching for days!
Flat bench dumbbell press drop sets
12,10,8,6 X 4
Incline dumbbell press superset with incline push ups
10X4 and push ups to failure between every set
Decline dumbbell press superset with push ups
10X4 and push ups to failure between every set
Incline Dumbell fly superset with dips
10×4 and dips to failure between every set
High cable cross over drop sets
12,10,8,6 X 4
Low cable cross over drop sets
12.10,8,6 X 4
OLIVERBAILEYFITNESS 