Band Resisted Push-ups, Decline DB Bench Press, Chest Press Machine, Pec Deck

Band Resisted Push-ups Use a band tough enough to provide decent resistance, while still allowing full extension. Loop the band around each arm and across the mid-tricep. Perform either on a low barbell or on the floor. Decline Dumbbell Bench Press This hits the sternocostal head. Make sure legs are secured! Palms facing away, forearms perpendicular to floor. Drop the ...
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All Chest Exercises

On this page we provide links to all 16 of our favourite chest exercises. Whether you want to hit the upper, lower or mid-chest, these exercises guarantee a full description of the movement and tips on when to place them in your workout. Warm Up The chest exercises below are excellent for warming up before a chest workout. The explosive ...
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All Tricep Exercises

tricep exercises

Below i’ve listed 19 of the best tricep exercises to hit the muscle from every angle. There are tricep exercises for specifically targeting the Lateral Head, Medial Head or Long Head. If you want more bang for your buck, pick ones that hit all three heads. Lateral Head These tricep exercises target the Lateral Head, which runs across the upper ...
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All Bicep Exercises

  Here I outline the 14 best bicep exercises for building serious guns. Whether you want to specifically target the short head, long head or brachialis, these moves will add overall shape to your upper arms and most importantly – size! Short Head These bicep exercises target the Short Head, which is found on the inside of the upper arm. ...
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Simple Oatmeal and Eggs

Porridge and Eggs

Ingredients 2 Eggs: All Essential Amino Acids, High Quality Protein, Improved Eye Health, Brain Health and Heart Health 90g Oatmeal: Lowers Cholesterol, High in Fibre, Protein Source (Best – Scottish Oats, Steel Cut Oats or Thick Rolled Oats) Ground Cinnamon: Regulates Blood Sugar, Anti-Inflammatory, Anti-Bloating, Lowers Cholesterol Preparation Weigh out a serving of Oatmeal (Porridge Oats) in a Pan Add ...
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Simple Chicken and Buckwheat

Chicken and Buckwheat

Ingredients 1 Piece Organic Chicken Breast: High in protein, lean meat. 80g Buckwheat: Lowers Cholesterol, High in Fibre, Complex Carbohydrate, Source of Magnesium. 2 Tomatoes: Has anti-cancer properties and is a good source of Vitamins A, B and C. Preparation Put organic chicken breast in a pan of hot water, on a low heat (steam, no visible bubbles) Wait 10 minutes ...
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Four Unhealthy Breakfast Choices

Should I Eat Breakfast? As many as 30% of us admit to skipping breakfast. Studies show that people who eat breakfast are less likely to be overweight and tend to be more active. However, this does not mean that any breakfast is better than no breakfast, or that by skipping breakfast you will gain weight. It is believed that a ...
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Simple Salmon & Sweet Potatoes

Salmon, Sweet Potato and Broccoli

Ingredients 1 Piece Wild Salmon: High in protein, Full of heart healthy Omega 3 Fats 1 Sweet Potato: Packed with Vitamin A and Vitamin C, and unlike other potatoes they do NOT cause spikes in blood sugar. Broccoli: Has anti-cancer properties, improves eye health, and is a good source of calcium and vitamin C Preparation Peel and chop one sweet potato, ...
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StrongLifts 5 x 5

Another very popular bodybuilding/strength routine is called StrongLifts 5 x 5, which as you guessed it, involves doing 5 sets of 5 reps. The article can be found here. As with all good workout programs, it centres around Five Big Lifts. Back Squat – Bench Press – Deadlift – Overhead Press – Barbell Row This is a very basic yet ...
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Westside For Skinny Bastards (WS4SB)

The “Westside” Template is by Joe DeFranco and can be found here. It is a three day layout, which is low because this template was for ATHLETES. By that I mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. The basic setup is below, but obviously you are free to ...
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