Tag Archives: hypertrothy

Fat burning circuit

14 Saturday Mar 2015

Posted by in Bodybuiding, Fitness

≈ Leave a comment

Tags

, , , , , , , , , , , , ,

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

  1. 2k treadmill run
  2. 20 pull ups
  3. 20 burpees
  4. 20 push up
  5. 20 Jump squats
  6. 20 shoulder press with bar
  7. 20 jumping lunge
  8. 20 Dips
  9. 20 Mountain climber
  10. 20 hanging leg raise

High rep leg workout for girl

10 Tuesday Mar 2015

Posted by in Fitness, girls workouts, Uncategorized

≈ Leave a comment

Tags

, , , , , , , , , , , , ,

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

  • Warm up – 5 minutes treadmill 
  • Pre stretch: 
  • Standing quad stretch: 10-15 second
  • Standing Hamstring stretch: 10-15 second
  • Standing calf stretch: 10-15 second
  • Adductor stretch: 10-15 second

 

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

Shoulder workout

29 Monday Dec 2014

Posted by in Bodybuiding

≈ Leave a comment

Tags

, , , , , , , , ,

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

 

Ripped arms workout

18 Tuesday Nov 2014

Posted by in Bodybuiding, Fitness, Muscle, Uncategorized

≈ 2 Comments

Tags

, , , , , , , , , , , , , , ,

tumblr_l7g4z8zaoZ1qc30fq

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

 

Fitness Friday #Chestandshoulders #FF

24 Friday Oct 2014

Posted by in Fitness

≈ Leave a comment

Tags

, , , , , , , , , ,

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

 

 

Dumbbells or barbell?

05 Friday Sep 2014

Posted by in Uncategorized

≈ Leave a comment

Tags

, , ,

“Should i use a bar or a dumbbell?” 

This is something i hear quite a lot and I’m going to go through a few pros and cons to using both. I personally love the contraction i feel in my muscle when I’m using dumbbells, purely because it involves more muscle fibres to be recruited and other muscles having to work as stabilisers. For example when your performing the chest press exercise with a dumbbell your using a lot more of your core muscles to actually get the weight up, another thing is when your using dumbbells your actually isolating the muscle more than you would with a bar. On the other hand using a bar can great because the weight is distributed evenly therefore making it a little bit of an easier exercise to get the hang of. All that being said you weather you prefer using dumbbells or bars you need to make sure that you use BOTH. Spend a few weeks practising your technique using dumbbells then go on to the bar and then back to the dumbbells. Using one more than the other will result in an imbalance and your body will begin to get used to it and ultimately stop progressing.

How many reps?

22 Friday Aug 2014

Posted by in Bodybuiding, Fitness, Muscle

≈ Leave a comment

Tags

, , , , , , , ,

” how many reps should i do?” i get asked this a lot typically when guys are weight training so I’m I’m going to clear up a few myths and give some advice on what i feel has worked for me. I personally go for anything from 10-15 repetitions purely because for me it gives me a great pump and I’ve still been able to build lean muscle and also gain strength using this rep range. However most commonly you will hear that anything from 4-8 reps is for strength training and 8-12 is usually muscle hypertrophy. Thats not to say that doing 4-8 reps won’t result in muscle growth because usually with any type of strength gains muscle gains will come hand in hand. Anyone experimenting with different weight training programmes and trying different rep ranges needs to remember that what works for someone may not work for yourself so i would recommend to just have fun with it and see what works best for you. Another point i wanted to focus on is that doing for example a classic muscle building 8-12 rep range will not necessarily build you muscle if your diet isn’t spot on. I would say any kind of gains or fitness progression comes from 60% diet and 40% exercise so be sure to eat clean and you will begin to see progress in no time!

Give 100%

One of the main problems i see with guys lifting weights in gym other than awful technique is not giving it 100%. On your final rep of every set you should just about be able to finish the rep and be absolutely exhausted! i see so many people getting to their final rep and then completing it with ease? your gains are made in the final few reps and they should be the hardest. if your finding yourself completing them with ease you need to up the weight otherwise you will never progress.