Monday – Legs – Workout Plan 2
Seated Hamstring Stretch 3 times each side for 20 seconds Hip Flexor Stretch 3 times each side for 20 seconds Lotus Pose 2 sets 20 seconds Cobra Pose 2 sets 20 seconds Leg Extension 2 sets 20 reps Seated Leg Curl 2 sets 20 reps Low Bar Squat 5 sets 6…
Friday – Arms – Workout Plan 1
Super set Cable Bicep Curl 2 sets 20 reps 70% 1RM Cable V-Bar Tricep Extension 2 sets 20 reps 70% 1RM Drop set Ez Bar Bicep Curl 4 sets 2 drops 12 reps 80% 1RM Normal Set Lying Tricep Extension 4 sets 12 reps 80% 1RM Drop set Seated Hammer Curl 3 sets 1…
Thursday – Back – Workout Plan 1
Normal Set One Arm Cable Pull Down 3 sets 20 reps 70% 1RM Normal Set One Arm Dumbbell Bent Over Row 4 sets 12 reps 90% 1RM Normal Set T-Bar Row 4 sets 15 reps 80% 1RM Normal Set Rack Pull 4 sets 12 reps 90% 1RM Drop set Dumbbell Pullover 3 sets 2 drops…
Tuesday – Chest & Shoulders – Workout Plan 1
Normal Set Pec Deck Fly 3 sets 20 reps Normal Set Incline Dumbbell Bench Press 4 sets 12 reps 90% 1RM Normal Set Machine Chest Press 4 sets 15 reps 80% 1RM Normal Set Dumbbell Fly 4 sets 12 reps Normal Set Leaning Cable Lateral Raise 3 sets 12 reps 70%…
Monday – Legs – Workout Plan 1
Drop Set Leg Extension 3 sets 1 drop 12 reps 80% 1RM Normal Set Leg Press 4 sets 12 reps 90% 1RM Normal Set Dumbbell Lunge 4 sets 10 reps 80% 1RM Normal Set Seated Leg Curl 3 sets 12 reps 80% 1RM Normal Set Dumbbell Straight Leg Deadlift 4 sets 12 reps…
Macro friendly Spaghetti Bolognaise
The great thing about eating with macros in mind is that you can easily adapt your old recipes and still get that comforting feeling you would usually get when you eat these meals. A comfort food for me is spaghetti bolognaise. It’s also friendly…
Strawberry and Banana Smoothie
Smoothies are quick and easy. They are very versatile and so delicious. I prefer to freeze my bananas and other fruits for smoothies as I like my smoothies very smooth and cold. I also prefer not to add ice. The other great thing about smoothies is that…
Oatmeal with egg
I have never been a big fan of oatmeal. My Mum used to try to feed me semolina as a kid with butter, brown sugar and cinnamon on top. I would eat all the good stuff off the top and then just be left with a bland heap of semolina. It ended up making me…
Supplements and Vitamins
I am currently trying to build muscle as it makes your metabolism work faster and burns more calories at rest. I’m also keeping in mind that I’m getting older and need to develop more healthy habits. Muscles as you age tend to lose size and…
Drop sets, normal sets and super sets
Drop Set A drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetition. Then, you lighten the load by 10–30%, and repeat, with little to no rest in between sets.…