Workouts for bikers! The bulging T shirt one!

April 19, 2014

Ok guys, so this workout really is coming at you at the absolute best time of the year – mid April ready for the T shirt weather in, I’d say about one months time here in the UK. Ladies and Gentleman, Hipsters and Bikers may I present to you…

THE SUMMER BULGING T SHIRT WORKOUT. A workout programme that I absolutely love, why? Because results are truly guaranteed from this one!

This works the shoulders, biceps and triceps TWICE a week and is strictly for a maximum and minimum of four weeks only.

Any longer than this is far too taxing on the body and could lead to overtraining.

Now this workout is for five days a week which I know a lot of you are going to find too much to cram in to your busy biking schedules SO I’m thinking that on chest days you could cram into legs as well BUT, just stick to three leg exercises, they being leg extensions, squats (sorry guys, I’m sure that you were trying to get out of that but c’mon!!!!!) and seated leg curls.

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…

Each workout will take no more than 60 minutes. A clean diet is always essential for bikers and when performing any of my workout programmes.

 

MONDAY   WORKOUT 1   CHEST.

WARM UP ROWING PLUS PULL UPS

NARROW & WIDE PULL UPS to failure

Db flyes   3 x 10

Bench press   4 x 8

Incline db press   3 x 12

Incline db flyes 3 x 15 superset with pull overs

DIPS 4 x 15

 

TUESDAY AND FRIDAY   WORKOUT 2 & 4   SHOULDERS, BI’s AND TRI’s.

WARM UP ROWING + PULL UPS

NARROW & WIDE PULL UPS to failure

Military shoulder press   4 x 10 (60sec rest) ON SMITH MACHINE superset with standing barbell front raises

Barbell curls   4 x 10 (60sec rest)

DB Arnold French press   4 x 10 (60 sec rest)

As you approach the top, turn the dumbbells inwards

Seated db side lat raise   3 x 12 (30sec rest)

Seated db raise is soooo much better than standing. The results are far superior and it's damn hard work too! But totally worth it!

And raise from the side. Do not throw your back into this! Pick a light weight to start off. 6kg is a good one to start!

Raise to this height, pause for 2 seconds and lower them down slowly

Standing hammer curls   3 x 12 (30 secs rest)

Standing db alt curls 3 x TO FAILURE (30 sec rest)

NARROW & WIDE PULL UPS to failure

Cable tricep pushdowns   3 x 12 (30sec rest)

Weighted tricep dips to failure x 4

Calfes – Standing smith machine & leg press machine – HEAVY 3 x 15

ABS

 

THURSDAY   WORKOUT 3  BACK.

WARM UP ROWING PLUS PULL UPS

NARROW & WIDE PULL UPS to failure

Lat pull downs   4 x 12

Wide grip seated row   4 x 8

One arm row 4 x 8 HEAVY

NARROW & WIDE PULL UPS to failure

Deadlift   4 x 8

Narrow grip seated row   4 x 8

Standing db shrugs & barbell shrugs

Smith machine shrugs

NARROW & WIDE PULL UPS to failure

BIG ABS WORKOUT – LEG RAISE, WEIGHTED CRUNCHES, PLANK, MED BALL LEG RAISES

 

SUNDAY  WORKOUT 5 (OR COMBINE ON CHEST DAY)   LEGS.

Warm up Squats   2 x 15 LIGHT

Squats   4 x 15 THEN SISSY SQUATS HOLDING FOR 2 SECONDS

OR Smyth machine squats   3 x 10 HEAVY TO FAILURE

Leg press   3 x 10 HEAVY

Leg extension   4 x 15

Romanian deadlift   3 x 10

Leg curls 3 x FAILURE

NARROW & WIDE PULL UPS to failure + Weighted ABS crunches & hanging leg raises

 

And that’s it, you’re done.

Now rush to the locker room, grab some fast acting carb 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…

I’m loving these tunes right now…

Sergey Alekseev & Syntheticsax – Waiting for you (Intrinity remix) (iTunes)

SEE IT…

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

 

Husky – Alcudia sunset (iTunes)

SEE IT…

https://www.youtube.com/watch?v=YNrDFefFcR0

 

J Majik and Wickaman – Crazy world (Extended mix) (iTunes)

SEE IT…

https://www.youtube.com/watch?v=3mxLoy5Sw3I

 

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 surfing…

Chicane – Offshore (iTunes)

SEE IT…

https://www.youtube.com/watch?v=U6396ZY_qro

 

Matt Lange – Only you (iTunes)

SEE IT…

https://www.youtube.com/watch?v=7AMGtPbx0TY

 

Adam F and Tracey Thorn – The tree knows everything (iTunes)

SEE IT…

https://www.youtube.com/watch?v=mlMPp46zOi4

 

CROWD CLASSIX

ELO – All over the world (iTunes)

SEE IT…

https://www.youtube.com/watch?v=wh3i3vWgPyk

 

Blink 182 – What’s my age again? (iTunes)

SEE IT…

https://www.youtube.com/watch?v=K7l5ZeVVoCA

 

The Jimmy Castor Bunch – It’s just begun (iTunes)

SEE IT…

https://www.youtube.com/watch?v=6UebZYsvtec

 

Podcasts (FREE on iTunes)

Corsten’s Countdown 321 Podcast – Ferry Corsten (iTunes)

A State of Trance Official Podcast – Armin Van Buuren (iTunes)

 

RADIO on iTunes

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

 

Complete MP4 Albums

Ministry of Sound Running Trax (iTunes)

These albums are absolutely fantastic for gym time. Fast, loud, energetic, full of life – essential for cardio and those tough workouts!!! They come with a continuous DJ mix too!

Check out the Weldtite Facebook wall as I posted some great Fitness Workout albums on Thursday 9th January 2014!

 

Words – Paul Winn

Model – Cohn

 

 

 

 

 

 

 

 

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