Tag Archives: train

Leg Workout

Legs Squats – 3 sets – 10 close, 10 normal and 10 wide Squats (feet close) with straight legged deadlifts – 3 sets – 12-15 reps each Squats (feet normal) with split squats – 3 sets – 10-12 reps each … Continue reading

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Back

Bent over row- 3 sets- 10 slow 5 fast Bent over row with dear felt flys – 3 sets 10reps Seated middle back row – 3 sets -20 interchange reps with 10 full Seated middle back row with seated ISO … Continue reading

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Legs

Squats (feet together) with dumbbell dead lifts – 5 sets, 15.12.10.8.8 rep squats and 15rep deads Barbell reverse lunges with good mornings (barbell on shoulders straight leg bend over light weight) 4 sets- 10rep each leg reverse lunges with 15rep … Continue reading

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Back and Bis

Wide grip lat pulls x3 15reps Bent over row (hands up grip) controlled x3 10-12 reps Dead lift x3 8-10reps Rear self flys seated with laying on side rear felt flys x3 10rep seated 20rep side Dumbbell curls 1 1/3rep … Continue reading

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Cold and Skinny?

While I thought for a long time that the cold makes you fat, it has now come to the attention of science that this may not be the case! Living in Tasmania, and now the Southern end, we are exposed … Continue reading

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Chin ups standard 3x 10reps Chin up wide with wide late pulls x3 10reps Chin ups standard with middle grip pulls x3 10reps Chin ups close grip with close lat pulls (change grip piece) x3 10reps Chin ups x3 10reps

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Chest

Flat bench dumbbell press x3 15 reps slow Flat bench dumbbell press with twist with standing front cross over raises x3 10-15 reps On the ground dumbbell press with ouch ups x3 10rep press 20rep push ups Incline dumbbell Flys … Continue reading

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Back workout – chin ups

Wide grip assisted chins with wide grip lateral pull downs – 4 sets – 15 rep chins, 10 rep pull downs Shoulder width grip assisted chin ups with barbell bent over row – 4 sets – 15 rep chins with … Continue reading

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Leg workout – arnold style

Taken from my friend who is doing the Arnold workout this was a tough one and leaves your hamstrings sore! Squats – 5 sets – 8-12 reps Straight legged dead lifts – 5 sets – 8-12 reps Good mornings – … Continue reading

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Morning Day and Night – Supplements

There are so many supplements out there and let’s face it unless we are told what to take, when and how it can be so confusing, misleading information everywhere and unsure what works best including for your own body and … Continue reading

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