Muscle Fitness Muscle & Fitness UK - April 2018 | Page 21

T H E R E A L COV E R MODE L WOR KOU T PL A N
HAMSTRINGS AND GLUTES WORKOUT PLAN
Exercise
Reps Sets
FST-7 Lying Leg Curl 10 7
Smith Machine Hack Squat 10 3
Seated Leg Curls 10 3
Barbell Straight Leg Deadlift 15 4
Lying Bench Barbell Bridges 15 4
Cable Rope Thrust 15 4
Standing Calf Raises 10 10
(Smith Machine, Calf Raise Machine)
CHEST AND SHOULDERS WORKOUT PLAN
Exercise
Reps Sets
Incline Dumbbell Press 10 3
Incline Barbell Press 10 3
Incline Push Press Fly 10 3
Standing Cable Cross Overs 20 4
EZ Bar Cable Front Raises (Superset)
Standing Dumbbell Lateral Raises 10 3
Single Arm Cable Raises 10 3
10 3
10 3
Shoulder Press Machine
(Pin Stack or Plate Loaded - Facing Chair)
Dumbbell Bent Over Flys (Superset)
Rear Barbell / Trap Bar Shrug
and fitness model is not being open to new ideas, new methods, new
styles of training and being able to adapt to the current literature being
produced around the world. In this day and age, we have hundreds
of extremely advanced facilities working and producing scientific
publications that help settle many of the old school myths surrounding
health and nutrition. Why not use them and try and implement them
into your own programme?
04
COLLABORATE: The biggest thing nowadays is social media.
As much some of us may not like that, it is the harsh reality.
Online personas now hold a large status in the industry, and probably
one of the smartest things you can do is to network and collaborate
with people to build your following, learn new things, meet new people
and integrate new business ideas into your own. This is something
I haven’t done enough of until recently and is something I will be
making a bigger priority in future.
05
ADHERENCE: If you want to get in great shape, remember the
single most successful studies ever undertaken on training and
nutrition are studies done on adherence. It doesn’t matter if you do
keto, paleo, low carb, high carb, plyometric training, hypertrophy train-
APRIL 2018 / MUSCLE & FITNESS
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