| Primary Workout |
| Order | Exercise | Reps | Sets | Tempo | Rest |
| A1 | Decline Dumbbell press | 8-12 | 4 | 4010 | 90 |
| A2 | Narrow grip, palms towards pulldowns | 8-12 | 4 | 3010 | 90 |
| B1 | Seated close grip row to waist | 8-12 | 3 | 3010 | 90 |
| B2 | Leaning away lateral raise | 8-12 | 3 | 3010 | 90 |
| C1 | Incline offset dumbbell curl | 8-12 | 3 | 4010 | 90 |
| C2 | Tricep pushdowns/ dumbbell skullkrushers | 8-12 | 3 | 3010 | 90 |
What supplements to buy, what to leave and what really works for looking and feeling great
Your first week of training is over, you feel like you’re ready to take on the world, with your new found energy and love for working out and even though it’s only been three sessions, you can nearly see some definition back in the stomach. (We’ve all been there). Your trainer has given you an initial detoxing diet to accelerate fat loss but while the food looks and tastes healthy, he’s also recommended you take some supplements to help on your new health journey. The only problem is, although you love eating clean and healthy, you don’t particularly like the sound of taking extra tablets and powders, defeats the whole purpose of being healthy right? Does this sound familiar?
If you’re a regular gym goer, or if you are friends with any in the office, then you will have heard the word supplement thrown about quite a bit. The skinny guy sitting opposite you in the canteen may have a clatter of tablets and protein shakers surrounding him or your kitchen might be full to the brim with protein powders, shakers and many more tubs with shirtless guys on the front. Sound familiar?
Supplements are expensive. We all know that and we want to make sure were buying the right ones if were going to be investing our hard-earned money in them. We also don’t particularly want to be taking into our bodies, something that your gym locker room friend suggested or rather grunted as he walked out the door and onto the gym floor.
Oh how we love a good cheat meal. You work hard all week, your eating well and feeling great, but you do like to reward yourself at the end of the week with a little something nice.
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First, immediately after your refuel meal, take in 6 tablets of fish oils or even better, take two dessert spoons of udos oil,a good portion of green veg or green powder, and 1 tablespoon of cinnamon in water or tea. All three of these will help mitigate the insulin response to your binge, dampening the effect the meal will have on your waistline.
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This summer, most men, including myself are getting themselves ready for the summer. What every man wants is to look lean, athletic and toned. Some of us know how to do it, many don’t. Lucky for me I know exactly what to do and what’s more, I know exactly what to do for others.
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