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
17 Tuesday Feb 2015
Posted in Uncategorized
Tags
bodybuilding, diet, exercise, Fitness, food, pancake, pancakeday, pancakerecipe, protein, proteinpancake
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
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
03 Tuesday Feb 2015
Posted in Bodybuiding
Tags
bodybuilding, exercise, Fitness, hypertrophy, ripped.muscle, shoulder workout, shoulders, trapezius, workout, workoutformen
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)
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
22 Thursday Jan 2015
Tags
6pack, abdominals, abs, abworkout, bodybuilding, circuits, circuittraining, core, exercise, Fitness, lean, muscle, obliques, ripped, rippedabs, tone, weightloss, workout
This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).
Hanging leg raises – 30 seconds
Cable pull down crunch – 30 seconds
Sit ups – 30 seconds
Double crunch – 30 seconds
Oblique teapots – 30 seconds
09 Friday Jan 2015
Posted in Uncategorized
Tags
6pack, abdominal, abs, bodybuilding, core, core training, coreworkout, exercise, Fitness, gains, muscle, obliques, weightloss, workout
Hanging leg raise – This is in my opinion the most effective exercise for the lower abdominals and really helps get that classic v line that everyone wants. I usually do 3-5 sets of around 15-20 repetitions on this exercise.
Abdominal pull down – The reason this is such an effective exercise is because unlike a lot of bodyweight ab exercises, with this you can actually up the weight on the cable machine to lower the rep range. Unlike crunches where you end up doing 30-40 before you even feel the burn.
Woodchopper – Although this targets mainly your obliques, it still hits your abs nicely. Remember your abdominals and obliques link on together so to get a great torso you will need to train both.
Double crunch – The double crunch will target both your upper and lower area of your abdominals and also help increase your around core strength.
The plank – The exercise that everyone neglects, the plank is classic exercise which engages not just your abs but your entire core.
06 Tuesday Jan 2015
Posted in Uncategorized
Tags
back, Chest, exercise, Fitness, gains, hiit, hitworkout, hypertrophy, lean, muscle building, muscle gains, results, ripped, shoulders, superset, workout, workoutoftheday
Dumbbell chest press x Dumbbell shoulder press:
3 sets of 10-12 reps per exercise
Dips x Single arm dumbbell row:
3 sets of 10-12 reps per exercise
Bent over barbell row x Pull ups:
3 sets of 10-12 reps per exercise
Bicep curl x Tricep rope extension:
3 sets of 10-12 reps per exercise
Dumbbell lunges x box jumps:
3 sets of 10-12 reps per exercise
Abdominal rope pull down x Hanging leg raise:
3 sets of 15-20 reps per exercise
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
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
OLIVERBAILEYFITNESS 