Tag Archives: workout

Bicep and tricep superset workout

25 Sunday Jan 2015

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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

Ab blast circuit

22 Thursday Jan 2015

Posted by in 6pack, Abworkout

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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

 

My top 5 abdominal exercises

09 Friday Jan 2015

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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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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

 

 

Christmas ab blast

26 Friday Dec 2014

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This christmas has consisted of chocolate,sweets and lots of cake! So now I feel like i need to get down the gym asap and burn of all these calories. But in the mean time here is a great ab burning workout which only takes about 5 minutes.

Once you have finished, take a 30 second rest and repeat again.

30 crunches

30 alternating crunches

30 leg raises

30 side bends

30 double crunch

1 minute plank

1 minute side plank

 

Total body destruction

09 Tuesday Dec 2014

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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

Compound lift workout

30 Sunday Nov 2014

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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

What Pre workout should i buy?

26 Wednesday Nov 2014

Posted by in Bodybuiding, Fitness, Muscle

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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!

Ripped arms workout

18 Tuesday Nov 2014

Posted by in Bodybuiding, Fitness, Muscle, Uncategorized

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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

 

Intense leg sculpting for girls

14 Friday Nov 2014

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This workout is going to really help tone and sculpt the main muscles in your legs as well as help build that rounded bum every girl wants. Notice that the rep ranges are high, again this is because we are going for toning and not bulking.

* make sure you stretch your legs of before starting this workout.

Warm up

Treadmill: 5 minutes

Box jumps

3 sets of 15 reps

Barbell squats

3 sets of 15-20 reps

Dumbell lunges 

3 sets of 15-20 reps each leg

Kneeling Straight leg kickback

3 sets of 15-20 reps per leg

Calf raises on a step 

30-40 reps per leg (or go until you feel a deep burn then change)