FULL BODY BLOWOUT 1a) Bench press - Lying on a bench, start with the bar directly above your chest with a thumb over grip. You want to ensure you have full control of the bar. - Squeeze the bar nice and tight to stimulate the fibres in the forearms and shoulders. - Using your lats, imagine you are pulling the bar towards your chest while bringing the shoulder blades together and presenting the chest to the bar. - Bring the bar down to around the middle of the chest. Make contact with the chest to ensure a full range of movement and maximal results.
b) Deadlifts - A favourite exercise that works everything when executed properly. Start with your feet just wider than hip-width apart and your toes pointing straight ahead. - Standing with the bar up against the shins, grip the bar just outside the width of your stance. - Keep your bum down so your hamstrings are around 45 degrees from the floor, present the chest up and retract the shoulders back and squeeze the lats nice and tight. - Take a deep breath in to the stomach and brace the midsection to support the lower back. - Power through the heels to drive the bar up. The shoulders should be pulling backwards as the hips are driving forward. If one fires before the other then unnecessary stress will be placed on the lower back. Exhale powerfully as you lift. - The glutes and hamstrings should power the hip drive. Ensure the bar remains nice and close to the body to keep the power drive central. The bar should raise in a straight line from start to finish. At the top of the movement keep tension on the abs, fully extend the knees and brace you abs as if someone was waiting to punch you in the stomach. 38 www.alphafitmagazine.co.uk
- Perform 8-10 reps of the following supersets. Exercise A immediately followed by exercise B. - Rest for 45-60 seconds between supersets. - Perform four sets of each superset (one warm up set and three working sets).