29 Monday Dec 2014
Posted in Bodybuiding
Tags
bodybuilding, Fitness, gainss, hypertrothy, musclegain, ripped, shoulder workout, shoulders.exercise, strength, weights
21’s:
7 reps front raise, 7 reps side raise, 7 reps rear delt raise – 3 sets
Dumbbell shoulder press:
3 sets of 10-12 reps
Dumbbell front raise:
3 sets of 10-12 reps
Dumbbell side lateral raise:
3 sets of 10-12 reps
Rear delt cable cross over:
3 sets of 10-12 reps
EZ curl bar row superset with dumbbell shrugs:
5 sets of 8-10 reps
23 Tuesday Dec 2014
Posted in Uncategorized
Tags
back workout, Bicep, bicepworkout, bodybuilding, exercise, Fitness, gains, muscle, pull-ups, ripped, superset, training, weights
Pull ups x Lat pull down
4 sets of 8-10 reps per exercise
Bent over barbell row x shrugs
4 sets of 8-10 reps per exercise
Single arm dumbbell row x Deadlifts
4 sets of 8-10 reps per exercise
Dumbell bicep curl
4 sets of 8-10 reps
Hammer curl
4 sets of 8-10 reps
preacher curl
4 sets of 8-10 reps
Seated single arm isolation curl
4 sets of 8-10 reps
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.
14 Sunday Dec 2014
Posted in Uncategorized
Tags
abdominals, abs, abworkout, biggerlegs, bodybuilding, dream body, exercise, Fitness, hamstrings, legraise, legs, loseweight, muscle, ripped, squats, trainingforwomen, weightloss, womenworkout, working out, workoutoftheday
Here is a intense high repetition based leg workout, followed up with some core burning abs. The reason i chose to put the two together is because when training legs and performing exercises like squats, alot of natural testosterone is being released which helps with all round fat loss. So adding an ab workout at the end will help you burn of that extra fat around your stomach area you’ve been trying to lose.
Barbell squats:
4 sets of 12 – 15 reps
Hack squat:
4 sets of 12-15 reps
Single leg dumbbell lunge:
4 sets of 12-15 reps per leg
Quad extensions:
4 sets of 15 reps
Hamstring curls:
4 sets of 12
Hanging leg raise:
3 sets of 10-15 reps
Weighted sit ups:
3 sets of 15-20 reps
Exercise ball crunches:
3 sets of 15-20 reps
Double crunch
3 sets of 20-40 reps
09 Tuesday Dec 2014
Posted in Uncategorized
Tags
bodybuilding, burn calories, calories, exercise, Fitness, gains, muscle, muscle growth, oliverbaileyfitness, ripped, sealift, shoulder press, squat, supersets, totalbodyworkout, training, working out, workout
Here is a great total body workout which uses supersets to up the intensity and help maximise how much calories you burn, whilst destroying your muscle at the same time.
Deadlift x pull up
3 sets of 10-12 reps per exercise
Barbell squats x single leg lunges
3 sets of 10-12 reps per exercise
Bench press x push ups
3 sets of 10-12 reps per exercise
Bent over barbell row x Dumbell shoulder press
3 sets of 10-12 reps per exercise
Bicep curl x tricep extension
3 sets of 10-12 reps per exercise
07 Sunday Dec 2014
Posted in Uncategorized
Tags
bodybuilding, box jumps, burn calories, burpees, calories, cardio, exercise, exercising, Fitness, highintensitycardio, HITcardio, interval training, losweight, muscle, oliverbaileyfitness, training, treadmill, weightloss
High intensity cardio (hit cardio) is a great way to maximise the intensity of your workouts and really help you burn the most calories as possible. For those who are unfamiliar with the term, its basically any kind of cardiovascular exercise/workout that gets your heart rate up and really pushes you to your max. I notice that alot of people approach cardio the wrong way, they tend to spend the duration of the gym session on a cardio machine going at a steady pace, hoping they will lose weight and burn calories. HIT cardio is a much better way to burn calories and you can do it in half the time. The best way to burn calories and get in better shape is to get your heart rate up as high as possible and get your entire body working at a pace that will really push you and force your body to adapt. I guarantee that if you scrap the normal cardio routine for a few hit cardio sessions a week, you will see a huge difference in your fitness in no time.
Here is my HIT cardio workout that i did this morning.
warm up:
2k run
Interval sprints on treadmill:
run at a moderate pace for 30 seconds then sprint for 40 seconds. x 15
Rowing machine:
Row 3000 for time
Box jumps
3 sets of 20 reps
Burpees
3 sets of 30 reps
punch bag
5 x 3 minute rounds with speed punching for 1 minute every other minute.
03 Wednesday Dec 2014
Posted in Uncategorized
Tags
benchpress, bodybuilding, Chest, chestworkout, dips, exercise, Fitness, gains, hypertrophy, muscle, pressups, weighs, weightraining, workoutformen, workouts
Here is a workout thats going to help you form a rounded and well defined chest, which for many people is desirable. Just like any other muscle in your body, the chest responds well to completely destroying the fibres and hitting them from every angle. Be sure to push yourself to the limit, make sure on your final reps your pushing through that lactic barrier!!
Flat bench press x press ups
3 sets of 8-10 reps with 10-20 press ups as soon as you’ve finished your flat bench sets.
Incline bench press x incline press ups
3 sets of 8-10 reps with 10-20 incline press ups as soon as you’ve finished your incline press sets.
Decline bench press
3 sets of 8-10 reps
Dips
3 sets to failure
High cable cross overs
3 sets of 8-10 reps
Low cable cross overs
3 sets of 8-10 reps
30 Sunday Nov 2014
Posted in Uncategorized
Tags
bodybuilding, compound, exercise, Fitness, gains, lifts, muscle, ripped, strength, sundayworkout, weight training, workout
This workout will really help you maximise your total body strength and help you add that extra bit of muscle you’ve been struggling to gain. Compound lifts are a must with any weight training programme. Even though it feels like your targeting a specific muscle when doing these lifts, they usually engage all of your core and help strengthen not just the targeted muscle but the entire body.
*Make sure your warmed up before trying this
Squats:
5 sets of 6-8 reps
Deadlifts:
5 sets of 6-8 reps
Bench press:
5 sets of 6-8 reps
Military press:
5 sets of 6-8 reps
Barbell row:
5 sets of 6-8 reps
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
OLIVERBAILEYFITNESS 