Fat burning circuit

14 Saturday Mar 2015

Posted by oliver bailey fitness in Bodybuiding, Fitness

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abs, circuits, fat burning, Fitness, gains, hypertrothy, muscle, ripped, strength, weightloss, workout, workoutformen, workoutoftheday, workouts

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

2k treadmill run
20 pull ups
20 burpees
20 push up
20 Jump squats
20 shoulder press with bar
20 jumping lunge
20 Dips
20 Mountain climber
20 hanging leg raise

HIT Full body circuit #intense

13 Friday Feb 2015

Posted by oliver bailey fitness in Fitness

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bodybuilding, bodyweight, Bodyweighttraining, circuits, circuittraining, exercise, fatloss, Fitness, highintensitycardio, hiit, hit, intenseworkout, lean, muscle, ripped, rippedmuscle, tone, weightloss, workout, workoutoftheday

Here is a super intense full body circuit that has 10 different stations. You are going to be on each station for 45 seconds with 15 second break in-between each station.Once you have completed all 10 stations, rest for 2 minutes then repeat 2x. Be sure to warm up before giving this ago and make sure you’ve stretched off all of your major muscle groups. This workout is great for anyone who is trying to lose fat and really shred up.

* the weights you will be needing are going to have to be light enough that you can go 60 seconds without stopping.

1. Barbell squat – 45 seconds

2. Push ups – 45 seconds

3. Pull ups – 45 seconds

4. Bent over dumbbell row – 45 seconds

5. Mountain climbers – 45 seconds

6. Bench step ups – 45 seconds

7. Dumbbell shoulder press – 45 seconds

8. Burpees – 45 seconds

9. Jumping lunge – 45 seconds

10. Plank – 45 seconds

Total body superset workout

06 Tuesday Jan 2015

Posted by oliver bailey fitness in Uncategorized

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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

Legs and abs workout

14 Sunday Dec 2014

Posted by oliver bailey fitness in Uncategorized

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abdominals, abs, abworkout, biggerlegs, bodybuilding, dream body, exercise, Fitness, hamstrings, legraise, legs, loseweight, muscle, ripped, squats, trainingforwomen, weightloss, womenworkout, working out, workoutoftheday

Here is a intense high repetition based leg workout, followed up with some core burning abs. The reason i chose to put the two together is because when training legs and performing exercises like squats, alot of natural testosterone is being released which helps with all round fat loss. So adding an ab workout at the end will help you burn of that extra fat around your stomach area you’ve been trying to lose.

Barbell squats:

4 sets of 12 – 15 reps

Hack squat:

4 sets of 12-15 reps

Single leg dumbbell lunge:

4 sets of 12-15 reps per leg

Quad extensions:

4 sets of 15 reps

Hamstring curls:

4 sets of 12

Hanging leg raise:

3 sets of 10-15 reps

Weighted sit ups:

3 sets of 15-20 reps

Exercise ball crunches:

3 sets of 15-20 reps

Double crunch

3 sets of 20-40 reps

Ripped arms workout

18 Tuesday Nov 2014

Posted by oliver bailey fitness in Bodybuiding, Fitness, Muscle, Uncategorized

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arms, armworkout, Bicep, bodybuilding, exercise, Fitness, hypertrothy, ripped, rippedarms, training, tricep, weights, weighttraining, workout, workoutformen, workoutoftheday

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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