Tag Archives: workoutformen

Pre & Post workout meals

23 Monday Mar 2015

Posted by in Uncategorized

≈ Leave a comment

Tags

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

Many people have no idea when it comes to what to eat prior to a workout or afterwards. Getting the right kinds of nutrients into your body is vital at the best of times but even more so on a day of intense exercise. Usually before a workout you would need some high carb&protein foods. Taking in carbs and protein before you workout will give you the vital energy boost your muscles need to get through your workout.

Similarly, after your workout you are also going to need to intake carbs to help you regain your energy but this will vary depending on what kind of diet plan you are following. You also need to get in as much protein as possible to help your muscles recover and grow back STRONGER

Here are a few different pre/post workout meals that are perfect for anyone looking to make progress.

1.)  PRE – Oats & banana & coffee

2.) PRE – Protein shake & Brown toast topped with wholemeal peanut butter

3.) POST – Veggie omelette with advacado

4.) PRE – Dried fruit and coffee

5.) POST – Chicken breast & Brown rice

6.) POST – Lean steak & Sweet potato

7.) PRE/POST – Poached egg on brown toast

8.) POST – Protein shake & sea bass in salad

9.) PRE/POST – Homemade recovery shakes

10.) PRE – Granola with mixed nuts & 1pint water

 

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

Shoulders and trap workout

03 Tuesday Feb 2015

Posted by in Bodybuiding

≈ Leave a comment

Tags

, , , , , , , , ,

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)

 

Build a bigger chest workout

03 Wednesday Dec 2014

Posted by in Uncategorized

≈ Leave a comment

Tags

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

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

 

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

 

 

Boxing circuit

13 Saturday Sep 2014

Posted by in Uncategorized

≈ Leave a comment

Tags

, , , , , , , ,

Boxing circuit
Spending workout after workout on a treadmill or cross trainer trying to burn as many calories as physically possible gets pretty boring after a while and this is one of the reasons most people stop exercising, they don’t find it fun and it becomes more of a chore. It doesn’t have to be this way! There are so many exercise classes on the market these days that are fun. Personally i love getting my cardio done in the form of boxing or any type or martial arts. When i say boxing i don’t mean you have to get in a ring and get punched around for 12 rounds, I’m talking about doing rounds on a heavy bag and then mixing it up with some circuits that will incorporate body weight exercises which is great for improving your fitness and gets you ripped up at the same time. Here is a workout that will push you to your max and get your heart rate up. You don’t need to be a professional boxer to do this, just give it a go and see how you get on

Round 1: 5 minutes on the bag X 3

Punching normal speed for 2 minute then speed punching for 1 minute
As soon as your done:
20 burpees
20 press ups

1 min rest

 

Round 2: Bag work X3

Heavy punches for 2 minute then speed punches for 1 minute seconds
As soon as your done:
20 mountain climbers
1 minute plank

1 min rest

Round 3: Combination punching X3

  • 1 punch – 1 push up
  • 2 punch – 2 push up
  • 3 punch – 3 push up
  • 4 punch – 4 push up
  • 5 punch – 5 push up
  • Then go backwards until 1 punch – 1 push up

1 min rest