TRAINING – CHASE PERFECTION

Bicep Workout


Give this bicep workout a go from Tim!

This session focuses solely on the biceps, so if you want to train them with your triceps or another body part, then just reduce the total number of sets per exercise.

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell   BB = Barbell

A) Standing BB Curl (4×6)

Make sure you perform a couple of warm up sets before going into your first working set as you will be lifting a pretty heavy weight here. Hold the bar shoulder width apart and curl to shoulder height.

B) Single Arm DB Preacher Curl – Over Bench (4×10)

Position a bench to approximately 45 degrees and place your tricep down the top of the bench, so the bench stops at your armpit. You can use your other arm to assist for the last couple of reps if needed.

C) Seated BB Curl – Partial Reps (4×10)

Sit on the end of a bench with a BB resting on your thighs and hands holding the bar just outside your thighs. Curl the bar up to shoulder height and return the bar back to your thighs before curling the bar again.

D1) Bicep Curl Machine (15/12/10)

Aim to increase the weight each set if you can, as the total rep number is reduced.

Superset with…

D2) Alternate DB Cross Body Hammer Curl (3×30) – 15 per arm

Curl one DB at a time from your side and across your body towards the opposite shoulder. Try not to swing during this movement.

Give the workout a go and let me know how you get on.

Tim

Shoulder Workout


Give this shoulder workout a go from Tim!

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!

A) Smith Machine Shoulder Press – In Front (12/10/8/6)

Set the bench to a very steep incline, one setting off from vertical. Try to increase the weight on the bar each set.

B1) Machine Lat Raise – Arms Bent (3×10)

Perform a set with elbows at approximately 90 degrees holding handles with a heavier weight. Then reduce the weight and perform lat raises with your arms straight.

B2) Machine Lat Raise – Arms Straight (3×10) & (1×20)

Focus on keeping constant tension on the outer part of your shoulders (medial deltoids) throughout each rep. Finish with a 4th set of just straight arm raises.

C) Plate Loaded Shoulder Press (4×10)

If you gym does not have a plate loaded shoulder press then use a regular shoulder press machine. In this particular workout I used a Hammer Strength shoulder press.

D1) Incline DB Reverse Flye (4×12)

Perform holding handles with a hammer grip (palms facing in).

Superset with…

D2) Standing DB Lat Raise (4×20)

Keep your arms almost straight for each set and keep your traps relaxed.

Let me know how you get on.

Tim

Back Workout


Give this back workout a go from Tim!

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!

A) Hammer Grip Latpulldown (4×10)

Focus on the pull from your back rather than your biceps as you pull the bar down. Keeping your chest out and shoulder blades pulled back  throughout will help target your lats!

B) Single Arm DB Row (4×12)

Perform these either kneeling with one leg on a bench or bent over. I prefer to bend over and support my upper body with a hand on the dumbbell rack or top of a bench.

C) Reverse Grip Machine Pulldown (12/8/6/12)

If your gym has this machine then brilliant, if not then using a reverse grip on a lat pulldown will suffice.

D1) Chest Supported T-Bar Row (4×10)

Try to keep your chest in contact with the pad throughout rather than swing the weight up ad you start to fatigue.

Superset with…

D2) Straight Arm Rope Pulldown (4×15)

Start bent over at approximately 45 degrees at the hips, holding a rope with arms straight above head. Pull rope down so your hands end up either side of your waist.

 

Let us know how you get on with the workout.

Tim

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