5 minute home ab circuit

27 Friday Mar 2015

Posted by oliver bailey fitness in Uncategorized

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6pack, abdominal, abs, bodybuilding, circuits, core training, Fitness, homeworkout, hypertrophy, muscle, obliques, ripped, training, workout

This ab circuit should be done 3-4 times a week either in the morning or before you go to bed. It takes only 5 minutes to complete so theres no excuse! This targets all areas of your rectus abdominis, internal/external obliques.

Sit up twist – 30 reps

2. Crunch push through – 30 reps

3. Alternating side crunch – 30 reps

4. Leg raise – 30 reps

5. Double crunch – 30 reps

6. 1 minute plank

Monster traps

22 Sunday Feb 2015

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back, back workout, bodybuilding, Fitness, gains, hypertrophy, muscle, muscle gain, shoulders, trapezius, traps, workout

Building thick traps are key when it comes to completing your upper back and shoulders. They are one of the most noticeable muscle groups if they are formed correctly. This being said, alot of people tend to neglect them or don’t train them properly at all. When it comes to the trapezius muscle, many people find that hitting them with as much weight as possible works really well. I tend to superset trap workouts to really up the intensity and get as good of a pump as possible. Not only do they look great but they also massively help with your posture, If your one of those people that tend to slouch your shoulders or you sit at a desk all day, forming well rounded/strong traps are a must. You don’t need to spend hours on end shrugging but along as you get them in at the end of your back or shoulder workout (or both) once or twice a week, you will soon see some great progress.

*Make sure when performing these exercises that you maintain form and take a slow/ controlled pace throughout the repetition. Also make sure your going through the complete range of movement.

*Neck must be stretched of prior to this workout.

Here’s a great workout that is going to help you on your way to ‘ monster traps’.

EZ curl bar upright row – 3 sets of 8-10 reps

Barbell forward shrug – 3 sets of 8-10 reps

Barbell rear shrug – 3 sets of 8-10 reps

Dumbbell backward circle shrug – 3 sets of 8-10 reps

New mass gainer back workout

07 Saturday Feb 2015

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back exercise, Backworkout, bodybuilding, deadlift, Fitness, gains, hypertrophy, lats, mass, mass gain, ripped

Here is a new back workout that is going to really help you add some good mass and gain strength at the same time. There are tons of isolation exercises when it comes to training your back but here I’ve focusses on the main compound exercises that you can incorporate into your workout. Notice how i haven’t added many of the isolation exercises like the single arm dumbbell row or any kind of isolation rope pulls. The reason for this is because the exercises i have chosen are the most effective when it comes to building thick mass and strength. You can do this workout every other week, one week try and throw in some isolation exercises and aim for some higher repetitions and the next give this a go.

Weighted pull ups: – 4 sets of 6-8 *go heavy

Close grip lat pull down: – 4 sets of 6-8 reps

Bent over barbell row: – 4 sets of 6-8 reps

Cable seated rows: – 4 sets of 6-8 reps

Deadlifts: – 3 sets of 4-6 reps

Shoulders and trap workout

03 Tuesday Feb 2015

Posted by oliver bailey fitness in Bodybuiding

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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)

Reverse rep bench press

29 Thursday Jan 2015

Posted by oliver bailey fitness in Uncategorized

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bench press, benchpress, bodybuilding, Chest, chest workout, Fitness, gains, hypertrophy, muscle, reverse rep, ripped, workout

The reverse rep is my favourite way to bench press! It completely shreds all your muscle fibres in your chest and you gives you an amazing pump. The reverse rep technique is great for anyone who is trying to overcome a plateau or maybe your simply bored of your usual chest routine.

How to:

For those who are unfamiliar with the reverse rep, its basically when you get in the starting position on the bench as you usually would. You then lower the bar very slowly until the bar touches your chest, then your spotter will take the weight and bring the bar up for you or give you alot of help. You then lower the weight again slowly and repeat the same procedure. It should take you about 10 seconds for the bar to be completey touching your chest on the eccentric phase of the rep and then about 2-3 seconds to lock out on the concentric upward phase. The spotter should take about 70-80% of the weight when they help bring the bar up.

I usually do this every other week when i train my chest, For example on week 1 i will do my usual chest routine then on week 2 i will mix it up and add in the reverse rep presses. Note that you will have to drastically reduce the weight. So don’t try and press your usual weight because you struggle. I would also advice to completely stretch your chest of and warm up before trying this to avoid damaging any of your muscle as this technique is pretty advanced.

Give it a go and see how you get on x

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: