S
ometimes, people
get too caught up in
the hype of Instagram
gurus, and what
brands tell them regarding how
amazing their products are.
But, if we were to go back to the
basics of actually learning how
to train correctly and take our
supplements in the right way,
then the gains would be a better
quality and come far more
quickly.
I’VE BEEN ON A CUTTING PHASE
RECENTLY, THIS IS HOW MY TRAINING
SPLIT LOOKS.
MONDAY CHEST
Flat bench press or smith machine press
Incline hammer strength press
Super set dumbbell flyes, into
dumbbell presses
4 Incline flyes, super set with cable flyes
1
2
3
TUESDAY BACK
Wide grip cable pull downs
Barbell rows
One handed plate loaded machine rows
Close grip cable rows super set
with pullovers
5 Dead lifts
1
2
3
4
WEDNESDAY REST
THURSDAY SHOULDERS & CALVES
1
2
1
2
3
132
Standing calve raises or use a smith
machine standing in a block
Seated calve raises super set donkey calve
raises
Barbell military presses or smith machine
front presses
Dumbbell lateral raises
Barbell front raises super set with
cable laterals
FLEX | APRIL 2018
4
Rear delt machine super set with
barbell shrugs
FRIDAY BICEPS & TRICEPS
1
2
3
4
1
2
3
4
Cable push downs
Skull crushers
Close grip barbell presses
Single arms rope push downs superset
with single arm dumbbell over head
Barbell curls
Seated dumbbell hammer curls
Preacher bunch
E-Z bar cable curls super set with reverse
grip barbell curls
SATURDAY HAMSTRING & QUADS
Lying hamstring curls
Seated hamstring curls
Stiff legged deadlift
Leg extension
Squats
Hack squat
Vertical leg press super set with
pendulum squat
5 Lunges
1
2
3
1
2
3
4
SUNDAY REST
People often tell you it’s
necessary to train for hours on
end. No, it’s not. It’s not about how
long you train for, it’s about how
effectively you’re training. The same
applies for the diet. Yes, I eat loads.
But, it’s all about how effective your
food intake is. I don’t waste time on
pointless exercises or shovelling
in pointless calories. Quality is
everything.
So, this month I’m going to take
you through my weekly training
routine and diet. Nothing fancy, no
silly gimmicks. Just basic DOs to get
great results…..It is gains that you’re
looking for after all, right?
FUELLING MY GAINS
This is how I structure my diet and
ensure I maximise my recovery:
MEAL
1) Oats mixed with a good quality
whey protein and a handful of
mixed nuts.
Oats are a good complex
carb- perfect for breakfast
when your glycogen stores are
depleted. Whey is great first thing,
as it gets into your system quickly
after a long nights sleep without
food.
2) Chicken breast and rice, with
half a pint (284ml) of blended veg
fruit and seeds.
3) Steak, two eggs and rice with
a cup of blended veg smoothie.
Pre-workout drink (5% nutrition)
mixed with 51/50 on days I feel like
I need an extra kick.