My top 5 abdominal exercises

09 Friday Jan 2015

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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.

Total body superset workout

06 Tuesday Jan 2015

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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

Back and bicep blast

23 Tuesday Dec 2014

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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

Total body destruction

09 Tuesday Dec 2014

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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

Build a bigger chest workout

03 Wednesday Dec 2014

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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

Compound lift workout

30 Sunday Nov 2014

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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

OLIVERBAILEYFITNESS

Tag Archives: gains

My top 5 abdominal exercises

Total body superset workout

Back and bicep blast

Total body destruction

Build a bigger chest workout

Compound lift workout