A new year, a new start AND a really great time to work that entire body really hard ready for the spring biking season which, really is only six or so weeks away – nice thought huh! For me, that means I can ditch the cycling tights and put on my bib shorts – ah, the feeling of fresh air on your legs – just awesome.

This workout is strictly for a maximum and minimum of four weeks only. Basically because anymore than four weeks and your muscles will get lazy – they get used to a workout. Any less and you’re not quite going to see the results. I’ve had real fun putting together this workout – thanks to Tyler for inspiring me with the shoulder delts part. It is a mass builder however, it can be used for toning by using light weights and higher reps.

OK, let’s warm up! Now, I tend to bike 12 miles a couple of hours before the gym and then I’ll bike to the gym which is 1.5 miles away, so it’s a great little warm up.

PLEASE NOTE THAT THIS WORKOUT IS SUITABLE FOR BOTH BEGINNERS AND NATURAL BODYBUILDERS AT COMPETING LEVEL – IT’S THAT GREAT!!!

This workout will take no more than 1 hour.

As ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iPhone – IT’S ESSENTIAL. Have a look at my playlist further on…

OK, READY? HERE GOES…

MONDAY – BACK & HAMS

Pull ups for warm up. This is an amazing ‘V’ shape builder. Do as many as you can to failure – maybe that is 2 or 4 or 8 – keep on doing it and you’ll improve each week. Do 3 sets!

Deadlifts – 4 x 6-8. After having a nasty back injury a couple of months ago from deadlifts, I like to stay relatively light on deadlifts and tend to do this more as a warm up. I use 20kg on each side. Choose a weight that allows you to keep an excellent form.

Bent over row – 3 x 8-10

T bar row – 3 x 8-10

Dumbbell row – 3 x 10-12

Wide grip pulldowns – 3 x 10

Narrow grip row – 2 x 10

Pull overs

This is demanding – make sure that you drink enough water throughout this workout!!!

Being honest, immediately after this, Andy (my training partner) and myself go for a watermelon break. This is incredibly fast absorbing carbohydrate and it’s just what the body needs at this time!

And finally HAMSTRINGS

Warm up for two minutes on the steep leg stepper

Leg curl – 4 x 8-10 HEAVY increasing the weight after each set

Hamstring leg curl – 3 x 8

TUESDAY – SHOULDERS & ARMS & CALVES

Pull ups for warm up. This is an amazing ‘V’ shape builder. Do as many as you can to failure – maybe that is 2 or 4 or 8 – keep on doing it and you’ll improve each week. Do 3 sets!

Seated shoulder press – 4 x 8-10 HEAVY

Next instead of trying to describe this most amazing delts exercise, I’m going to give you a link to click on that shows Tyler McPeak demonstrating it. Do this for four sets using a LOW weight. I really do mean low, in my case 4kg on each side.

https://www.facebook.com/video.php?v=664113020365730&set=vb.163846577059046&type=3&theater

SEATED SHRUGS

Biceps

EZ Bar Preacher curl – 4 x 8

Incline dumbbell curl – 3 x 8, 10, 12

Seated dubbell curl – 3 x 10

Hammer curl – 3 x 8, 10, 12

Triceps

Weighted bench dips – 3 sets to failure

Decline close grip bench press – 3 x 10

Standing overhead pulls 3  – 10

Rope pressdown – 4 x 8, 8, 10, 10

 

THURSDAY – LEGS

Warm up for two minutes on the steep leg stepper

Leg extn to pre exhaust legs 4 x 15 HEAVY

Squats 2 x 15 WARM UP

4 x 12 HEAVY increasing the weight after each set

Leg press 3 x 10 HEAVY increasing the weight after each set

Leg curls 4 x 20 HEAVY increasing the weight after each set

 

FRIDAY – CHEST & EASY ARMS & CALVES

Pull ups for warm up. This is an amazing ‘V’ shape builder. Do as many as you can to failure – maybe that is 2 or 4 or 8 – keep on doing it and you’ll improve each week. Do 3 sets!

Week 1 & Week 4

Incline dumbbell press – 4 x 12

Incline bench press – 4 x 12

Bench press – 4 x 12

Incline dumbbell flyes – 4 x 12-15

Chest dips on the rack – 4 to failure

Decline bench press – 5 x 8-12

 

Week 2

Smith Machine Incline bench press – 4 x 12

Smith Machine bench press – 4 x 12

Incline dumbbell flyes – 4 x 12-15

Decline dumbbell press – 4 x 12

Narrow push ups – 4 to failure

 

Week 3

Incline bench press – 4 x 12

Incline dumbbell press – 4 x 12

Decline bench press – 4 x 12

Dumbbell chest press 4 x 12 SUPERSET WITH

Dips – 4 x 15-20

Push ups – 4 x 15-20

 

Week 4 – Repeat Week 1

 

Tricep dips on the rack

Hammer curls – 4 x 10 HEAVY

Weighted dips – 4 to failure

And that’s it, you’re done. PHEW!!!

Now rush to the locker room, grab some fast acting carb alkaline fruit (for me, it’s gotta be watermelon, strawberries and raspberries) and a protein shake and hit the shower :)

If you have any questions about any of our Weldtite blogs or just want to workout/bodybuilding/cardio/ fitness advice, please feel free to message me at paul@weldtite.co.uk

AWAKE ON THE WILD SIDE – Paul’s FLAVAS…

My HOT gym playlist and where to buy and download them from…

It’s dark, cold and dreary in the UK right now and, I’m dreaming of a beach club in Ibiza, so I’m loving these tunes right now…

Fatboy Slim & Riva Starr – Eat Sleep Rave Repeat

SEE IT…

https://www.youtube.com/watch?v=NIcW36J-h7Q

FEEL IT HEAR IT…

iTunes


Major Lazer – Bubble butt

SEE IT…

https://www.youtube.com/watch?v=dTUUV24tQ9c

FEEL IT HEAR IT…

iTunes


Nightmares on Wax – Now is the time

SEE IT…

https://www.youtube.com/watch?v=afzmvcz0_G8

FEEL IT HEAR IT…

iTunes


Crowd classics

Freeez – Southern Freeez

SEE IT…

https://www.youtube.com/watch?v=byDRYI86cck

FEEL IT HEAR IT…

iTunes

 

Change – Change of heart

SEE IT…

https://www.youtube.com/watch?v=1wvkVr0FGhU

FEEL IT HEAR IT…

iTunes

 

Eric Prydz – Pjanoo

SEE IT…

https://www.youtube.com/watch?v=llfNRGQ7Tlg

FEEL IT HEAR IT…

iTunes

 

Cool down – BEATS FROM THE SEASHORE…

So you’re tired after that workout? Put these tunes on your iPhone and drift off to a beach house somewhere warm after a day of surfing…

Closed Paradise – Get your bearings

SEE IT…

https://www.youtube.com/watch?v=N29MKoEAWAc

FEEL IT HEAR IT…

Vinyl – spin it on the Technics 1210s! Feel that analogue soul!

 

RADIO APPS / iTunes

Studio 54 – Remember the NYC Nightclub? This is it! (Tune in radio app)

Ibiza Sonica (iOS app) This is my favourite radio broadcasting 24 hours a day from the beautiful lil white island of Ibiza! It’s like being in Ibiza just listening to this real gem!

Words – Paul Winn

Models – Cohn and Tyler

Cohn’s workouts can be seen in HD here…

https://www.youtube.com/watch?v=vl6tn8HoJ30

 

Tyler’s workouts can be seen in HD here…

https://www.youtube.com/user/tylermcpeak

 

 

 

 

 

 

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