Legs
Cardio 5-10 minutes of cardio (running, cycling, rowing machine…) Cardio is optional, I do it because I want to cut down my body fat and have better overall stamina. If you are skinny and want to build muscle above all … Continue reading Legs
Back & Biceps
Pull-ups 5 sets of 5 – when the exercise becomes too easy add a weight to your legs or training belt Lateral pulldown 5 sets of 5 at 60-85% max strength – maintain a straight back Dumbbell bent-over row 5 … Continue reading Back & Biceps
Chest & Triceps
Cardio 5-10 minutes of cardio (running, cycling, rowing machine…) Cardio is optional, I do it because I want to cut down my body fat and have better overall stamina, if you are skinny and want to build muscle above all … Continue reading Chest & Triceps
Shoulders & Arms
Shoulders and arms day should be the first routine you do after your rest days. Do the exercises in this order: Cardio 5-10 minutes of cardio (running, cycling, rowing machine…) Cardio is optional, I do it because I want to … Continue reading Shoulders & Arms
Abs
Some of these exercises can be done at home with cheap equipment, but all of the equipment you need is found at your local gym, would recommend getting a membership. Most of these exercises focus on your lower abdomen and … Continue reading Abs
Definitions
% of max strength
% of max strength is your personalized difficulty for each exercise and the measurement format that I’ll be using to outline my workout routines. E.g. 80% of max strength would be almost the maximum weight that your body can manage, whereas 20-40% of max strength would be an easy weight to manage.
% of max strength is a subjective format, and depends on the individual. Continue reading % of max strength
Form
Form is a specific way of performing a movement, often a strength training exercise, to avoid injury, prevent cheating and increase strength. With many different exercises, form is the first thing you should try to understand, this is often done by first performing an exercise at a comfortably low weight so that your body can get used to the required movements. Continue reading Form
Rep
A Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions. For example, “two sets of ten reps on chest press.” means that you did ten consecutive chest presses, rested, and then did another ten chest presses. Continue reading Rep
End of Week Update #3
Sorry I’ve been away! Like I said in update 2, the next few weeks are going to be busy, but not training wise – hence the lack of content – I visited the gym maybe 5 or 6 times over … Continue reading End of Week Update #3