THE CRAB SHELL WORKOUT

June 17, 2014

Hey guys, it’s been a few weeks and it’s definitely time for me to share with you a workout that I’ve been doing over the past month or so, and being honest, I’m absolutely loving it with great muscle gains and strength. Ladies and Gentleman, Hipsters, Dudes and Bikers may I present to you…

THE CRAB SHELL LAT WORKOUT!

This basically targets the upper part of the back. It’s known as the crab shell spread in the bodybuilding world as it builds the upper muscles in your back called ‘lats’. Once these are flexed it produces a shape just like a crabs shell. Pretty cool huh! Just don’t try that if you’re wearing a slim fit shirt or T as there’ll be one GREAT BIG RIP!

Back workouts are incredibly important for us bikers. You can really feel your lats working if you stand whilst biking (like I do).

This workout is strictly for a maximum of six weeks and minimum of four weeks only.

Now this workout is for three days a week you may think is damn easy, but let me asure you, with the heavy super setting, you are going to be ‘shattered’ from it and it’s going to take the non training days for your body to recover from it!

As ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iPhone – IT’S ESSENTIAL. The playlist is included a little further on!

This workout will take no more than 45 – 50 minutes. I remember during my early competing years in Liverpool, Brookside actor and general Mr Mens Health fitness legend Philip Olivier monitoring my workout times, and boy, was I in trouble if I worked out for more than 59 minutes! A clean diet is always essential for bikers and when performing any of my workout programmes.

I recommend that you try this on a Monday, with leg training on say a Tuesday or Wednesday and then chest and triceps on a Thursday.

MONDAY   WORKOUT 1 WARM UP ROWING PLUS PULL UPS

Warm up – Deadlifts to failure x 3

And so the super setting begins…

Bent over barbell row – 1 set of 10 reps THEN IMMEDIATELY

One arm dumbbell row – 1 set of 8 reps THEN IMMEDIATELY

Wide grip lat pulldowns – 1 set of 10 reps FOLLOWED BY

T bar row – 1 set of 8 reps

WOW, now that is tough isn’t it! That’s called super setting and my gosh, it really shocks those muscles into growing.

OK, have a TWO minute rest then repeat for ANOTHER TWO TIMES!!!

After this, have a rest before we perform some shoulder workouts!

Again super setting is the name of the game here. With a LIGHT WEIGHT perform one set of Front raises followed immediately by one set of side raises. I reckon that you should aim for 10 reps per side.

Have a TWO minute rest then repeat for ANOTHER TWO TIMES!!!

Well done, you’re doing great. Have a two minute rest and then we’ll do THREE sets of bent over side lat raises. Aim for 3THREE sets with say 10 – 12 reps for each.

Right, 10 minutes left I reckon, soooooo let’s finish everything off with biceps. We’ll build some mass here so we’ll start off with standing barbell curls. 3 sets of 8 – 10 reps. Going heavy but with PERFECT form. If you’re swaying with your back, drop down the weight as it’s not working your arms!

Finally, we’ll do 3 sets of seating alternative bicep curls or Arnold curls. Aim for 10 reps for each side. Go heavy BUT only if your arms allow it – no cheating here!

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… All have a rather strong Ibiza vibe to them – so well suited to this time of year!

Unclepasha – Untitled music

SEE IT…

Not available on YouTube as yet!

FEEL IT HEAR IT…

Googleplay

Tom Demac – Crewcuts and Curls (Original mix)

SEE IT…

https://www.youtube.com/watch?v=vPfYFf7nqHM

FEEL IT HEAR IT…

iTunes

Jon Cutler feat. E-Man – It’s yours (Ian Pooley Main Mix)

SEE IT…

https://www.youtube.com/watch?v=DkSvL3uaF3c

FEEL IT HEAR IT…

iTunes

The Grid – Floatation (Round Table Knights Remix)

SEE IT…

https://www.youtube.com/watch?v=063xcarWyRQ

FEEL IT HEAR IT…

iTunes

Magique – Charlie’s Angels Theme (Yellow Club Mix)

SEE IT…

Not available on YouTube as yet!

FEEL IT HEAR IT…

iTunes

Duke Dumont feat. Jax Jones – I got U (High Contrast Mix)

SEE IT…

https://www.youtube.com/watch?v=tR8tJ9dDE8s

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 surfing…

Le Youth – C O O L (ColeCo Remix)

SEE IT…

https://www.youtube.com/watch?v=fFQbGNg61NA

FEEL IT HEAR IT…

iTunes

Avicii – Wake me up (Avicii Speed Remix)

SEE IT…

https://www.youtube.com/watch?v=-GTxY2b8uwY

FEEL IT HEAR IT…

iTunes

Mr Probz – Waves

SEE IT…

https://www.youtube.com/watch?v=pUjE9H8QlA4

FEEL IT HEAR IT…

iTunes

T-Polar – Crossroads

SEE IT…

https://www.youtube.com/watch?v=SUi6H-7UacA

FEEL IT HEAR IT…

iTunes

Kid Stone – Dust

SEE IT…

Not available on YouTube as yet!

FEEL IT HEAR IT…

iTunes

The Grid – Floatation (Subsonic Grid Mix)

SEE IT…

https://www.youtube.com/watch?v=a1xT-NLQ5Ug

FEEL IT HEAR IT…

iTunes

Liquid – Orlando Dawn (Saturday night mix)

SEE IT…

https://www.youtube.com/watch?v=Dqa9zA6IEZI

FEEL IT HEAR IT…

iTunes

Crowd classics

Daft Punk – Da funk

SEE IT…

https://www.youtube.com/watch?v=kwKm2A_h6Cw

FEEL IT HEAR IT…

iTunes

Thomas Bangalter – Spinal scratch (TJR’s Bang Bus Remix)

SEE IT…

https://www.youtube.com/watch?v=V5Rale-6mhw

FEEL IT HEAR IT…

Only available as a white label vinyl

Chic – Good times

SEE IT…

https://www.youtube.com/watch?v=HqhT13aQrCc

FEEL IT HEAR IT…

iTunes

Podcasts (FREE on iTunes)

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

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

 

RADIO APPS / iTunes

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

Ibiza Sonica (iOS 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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