The physique builder 21-18-15-12-9-6-3 Handstand Push up Strict Pull-up Run 200m after each round

Strength Squat Clean 50% 2 sets of 3 reps + 1 Jerk 65% 2 sets of 3 reps + 1 Jerk 75% 2 sets of 2 reps + 1 Jerk 80% 2 sets of 1 rep + 1 Jerk 85% 3 sets of 1 rep + 1 Jerk Clean Pull 60% x 5 reps 75% x 5 reps 85% x 3 reps 90% 2 sets of 3 reps Conditioning For Time: 30 Squats @100kg 30 Burpee Broad Jumps

There’s the treadmill and the bike – those are pretty familiar to us, but what about the indoor rowing machine? This is a piece of equipment that is often ignored because a) We do not know the benefits of using the indoor rowing machine are and/or b) it looks a bit complicated. So what are the benefits of the rowing machine? 1. Rowing works every muscle in the body Rowing uses more muscles than any other cardio activity. In the lower body, the calves, hamstrings, quadricep

Banana-Avocado Bread Total time: 25 min. SERVES 14 (serving size: 1 slice) CALORIES 165 FAT 3.2g PROTEIN 4g CARB 30g FIBER 4g SUGARS 14g Ingredients: 9 1/2 ounces white whole wheat flour (about 2 cups) 1 tsp. baking powder 1 tsp. baking soda 1/2 tsp. salt 3 large ripe bananas 1 ripe avocado 3/4 cup sugar 1/4 cup unsweetened almond milk 1 tsp. lemon juice 1 1/2 tsp.vanilla extract 2 large eggs 1. Preheat oven to 180*c 2. Combine flour, baking powder, baking soda, and salt in a

Health Benefits of Avocados Avocados contain nearly 20 vitamins and minerals including potassium, vitamin E, vitamin C, B vitamins, and folic acid. They are rich sources of heart-healthy monounsaturated fat and dietary fiber. The high fat content of avocados promotes satiety, helps regulate blood sugar, aids in hormone regulation, and in the absorption of essential fat-soluble vitamins. In addition to monounsaturated fat, avocados also contain phytosterols, plant sterols that

No bullshit... Just hard work and volume for one hell of a pump! Make sure you are drinking plenty of water during this workout and keep rests no longer than 90 seconds between sets... QUADS Leg extensions 4 sets of 10-15 (2 warm up sets, 2 working sets) Barbell Squats 5 sets of 10-12 (increasing weight each set) Leg Press 5 sets of 10-12 (increasing weight each set) Hack Squat 7 sets of 8-10 (for these only use 45 seconds rest between sets) HAMMIES Single Leg Curls 3 set

% refers to your 1 rep max, so 70% would be 70% of your 1 rep max. Barbell complex: A barbell complex is a type of strength circuit where you complete 2, or more exercises with a barbell back to back with no rest without the bar touching the ground. Day 1: UPPER BODY WORKOUT 1. Bench Press: 70% x 8, 75% x 6, 80% x max reps 2. Flat DB Press: 2 x Max Reps using the same weight (Choose a weight that you can get around 20-25 reps with on the 1st set.) 3a. Seated underhand Grip C

The trap bar has been around since the 80s, when powerlifter Al Gerard invented it to reduce the stress on his back during deadlifts. The barbell is shaped like a hexagon in the middle, allowing you to stand inside it rather than holding the weight out in front of you as you would a straight barbell, theoretically reducing the torque on your back. Trap Bar Deads v.s Straight Bar Deads The trap bar activates your back muscles less than the straight bar does. It shifts the load