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
14 Saturday Mar 2015
Posted in Bodybuiding, Fitness
Tags
abs, circuits, fat burning, Fitness, gains, hypertrothy, muscle, ripped, strength, weightloss, workout, workoutformen, workoutoftheday, workouts
This circuit should be done FOR TIME. Please try and have little no rest between exercises to keep the intensity up. Make sure prior to this circuit and stretch off all major muscle groups.
X1
10 Tuesday Mar 2015
Posted in Fitness, girls workouts, Uncategorized
Tags
6pack, bodybuilding, exercising, female workout, Fitness, gains, girl workout, gym, hypertrothy, lean, legworkout, muscle, ripped, squat
Here is a great leg workout aimed at women thats going to really help you sculpt your legs and build some good strength too.
Don’t be scared that this involves weights and told be fooled into thinking that lifting weights will make you bulky! Notice that all these exercises are high repletion based because this lead to lean and sculpted legs opposed to bulky thick legs.
warm up & Pre stretch
Jumping lunge: 3 sets of 50 reps
Box jumps: 3 sets of 15-20 reps
Barbell squats: 3 sets of 20 reps
Hamstring curl machine: 3 sets of 20 reps
Calf raise machine: 3 sets of 20-30 reps
Cool down – Bike 5 min
*Repeat pre stretches for post stretches
13 Friday Feb 2015
Posted in Fitness
Tags
bodybuilding, bodyweight, Bodyweighttraining, circuits, circuittraining, exercise, fatloss, Fitness, highintensitycardio, hiit, hit, intenseworkout, lean, muscle, ripped, rippedmuscle, tone, weightloss, workout, workoutoftheday
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
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
18 Thursday Dec 2014
Tags
bodybuilding, cardio, fitnessanswers, fitnessforwomen, Girlsworkouts, modelfigure, squats, supermodelfigure, weightloss, weights, women, womenfitness
Since the Victorias secret fashion show was aired over here in the UK last week, Girls have been flooding in to the gym asking the same question, ” how can i look like a Victorias secret model?”. Its great to see girls want to get in shape and look fit but for the vast majority of you, the answer is… you won’t ever look like one. Not because you don’t have what it takes to train intensely for months on end and follow a strict diet but because your GENETICS will not allow you to. The girls that walk the runways are models for a reason. All of them are naturally thin and can maintain a low body fat with little effort. Yes alot of them do train like crazy also, but i think you will find that if you looked at some of their first shoots as models, they all still had good figures. With that being said, you can still get in GREAT shape no matter what kind of genetics you have. It doesn’t matter if your 5,10″ with long legs and a naturally thin stomach or your shorter and carry excess fat.
So how do i actually tone up and lose weight?
If you follow these 5 key steps i can guarantee you will see great progress and start to achieve your fitness goals in no time.
1.) Train often and stay consistent – To make progress you need to be staying consistent with your exercise and diet.
2.) Eat clean – I always say its 70% diet and 30% exercise. Cut out all junk food and bad carbs and start eating healthy and more nutritious meals.
3.) Do cardio – The easiest way to lose weight is to get on some sort of cardio based regime. High intensity cardio mixed with body weight exercises are perfect.
4.) Body weight exercises – Resistance training for girls is hugely effective, it doesn’t only aid weight loss but doing a mixture of body weight exercises and actually lifting light weights for high repetitions will tone and shape your muscles and give you that look you’ve always wanted.
5.) Don’t be fooled – There is so many diet plans and weight loss courses that promise girls certain results. The majority of them are useless. A mixture of regular exercise and maintaing a healthy diet will work just fine.
26 Wednesday Nov 2014
Posted in Bodybuiding, Fitness, Muscle
Tags
abs, bodybuilding, exercise, Fitness, grenade, jack3d, preworkout, ripped, supplements, weightloss, workout
For anyone who is seriously into training and want the most out of their workouts then buying a pre workout supplement would be wise. Pre workout supplements are amazing, they give you a real buzz and energy rush which leads to a great workout. However, i would recommend that they are taken in moderation because i can’t imagine they are to healthy to take over long periods.
Just like all supplements there are so many on the market, some are fairly expensive and some are a little cheaper. So which one should you go for? I’ve tried quite a few and from my experience i would say that the “grenade” pre workout powder is by far the best! In the UK its fairly expensive to buy but i really don’t mind spending that little bit more because i know its going to give me a great result every time. From my personal experience, every time I’ve took this pre workout before a session i’ve got a great buzz and wanted to bench press a house. There is one more i would highly recommend but in recent years it was actually banned and then re-created because apparently it was unsafe. JACK3D!!! I’m sure most people have heard of this one, i actually managed to get hold of some the old formula when it was legal and it f***ed me up a bit I’m not going to lie haha. But anyway… the new and apparently safer formula is great and i would highly recommend it.
Again, i would highly recommend to take pre workout supplements in moderation!
18 Tuesday Nov 2014
Posted in Bodybuiding, Fitness, Muscle, Uncategorized
Tags
arms, armworkout, Bicep, bodybuilding, exercise, Fitness, hypertrothy, ripped, rippedarms, training, tricep, weights, weighttraining, workout, workoutformen, workoutoftheday
I think anyone who is into weight training/bodybuilding would agree that having a ripped pair of arms are a must! This being said.. a lot of people go wrong when training arms because 9/10 people blast biceps and don’t go nearly as hard when it comes to the tricep muscle. If you actually look at your arm you will realise that your tricep muscle makes up roughly 60-70% of the width of your arm. So clearly adding muscle to this area would make a lot difference when it comes to the overall size of your arms. Another big reason to train arms that alot of people don’t think about is that increasing muscle mass and strength to your arms will increase your overall strength when it comes training other muscle groups. For example when your bench pressing the primary muscle being worked is the chest but your triceps are what really help get the weight.
Here is a great workout that will work both your bicep and tricep evenly and give you a deep pump. Notice that I’ve added a drop set on your first set for every exercise. This is purely to push yourself that bit more. If the drop set is to much for you then just do 3 normal sets of 12 reps.
Bicep
Standing bicep curl with EZ curl bar
SET 1 (DROPSET): 12,10,8,8
SET 2&3: 12 reps
Seated single arm dumbbell curl:
SET 1 (DROPSET): 12,10,8,8
SET 2&3: 12 reps
Preacher curl over bench:
SET 1 (DROPSET): 12,10,8,8
SET 2&3: 12 reps
Hammer curl:
SET 1 (DROPSET): 12,10,8,8
Tricep:
Skull crushers with EZ curl bar:
SET 1 (DROPSET): 12,10,8,8
SET 2&3: 12 reps
Rope pull downs:
SET 1 (DROPSET): 12,10,8,8
SET 2&3: 12 reps
Single arm kickback (both arms):
SET 1 (DROPSET): 12,10,8,8
SET 2&3: 12 reps
Narrow dips:
3 sets to failure
26 Sunday Oct 2014
Posted in 6pack, Bodybuiding, Fitness
Tags
6pack, bodybuilding, core, core exercises, core training, Fitness, healthy, posture, ripped, training, workouts
Your core works to stabilize your torso and permit movement throughout your body. Keeping a strong healthy core is vital when it comes to exercise and day to day life.
Your main core muscles:
These muscles help you not only in the gym but with day to day activities also. Training them is crucial!
5 reasons to train your core
1.) 6 PACK – Your Abdominal muscles make up a huge part of your core and doing exercises like sit ups, leg raises and crunches will help tone your abs and get that famous 6 pack look.
2.) RID YOURSELF OF LOWER BACK PAIN – Doing exercises like back extensions and anything that targets the lower back region will really help you prevent any lower back injuries.
3.) FLEXIBILITY – Exercises that consist of lateral flexion or rotation of your trunk will help keep your core muscles and spine flexible.
4.) POSTURE – So many people suffer from back problems because they spend hours slumped over there desk at work. Strengthening your core will help straighten out your back and ultimately improve posture.
5.) STRENGTH – For the weight lifters out there you will be pleased to know that strengthening your core will massively help with strength based exercises.
24 Friday Oct 2014
Posted in Fitness
Tags
bodybuilding, chestworkout, Fitness, fitnessfriday, hypertrothy, lean, muscle, ripped, shoulderoworkout, superset, workoutformen
Todays Fitness Friday workout is a chest and shoulder superset workout:
* try and have little to no rest between supersetting. Its much easier if you get the equipment out you need before you start.
Chest and shoulder superset workout
(3 sets of every superset exercise)
1.) Bench press x dumbbell shoulder press: 10-12 reps each exercise
2.) Incline chest press x dumbbell lateral raise: 10-12 reps each exercise
3.) Decline chest press x dumbbell front raise: 10-12 reps each exercise
4.) Dips x EZ curl bar upright row: 10-12 reps each exercise
5.) Push ups to failure x rear delt dumbbell raise: 10-12 reps each exercise
6.) Barbell shrugs: 6-8 reps per set
OLIVERBAILEYFITNESS 