Motivation

With the winter fast approaching, along with colder weather and darker days, we sometimes find it harder to motivate ourselves for training and proper nutrition. Understandably everyone at some point in the year will lose that motivation, which will affect their training levels. This can lead to a loss on motivation in other areas of your life, such as your job, or diet.

I certainly feel it’s the winter where most people struggle, especially when it comes to sticking to their training regime. Everyone likes to start training in the New Year, or start getting in shape a month before summer starts so they look good on the beach. But I’m going to talk about keeping on top of those motivation levels ALL year round, which will lead to better performance not only in the gym, but in your job and a better relationship with your friends and family too, which in the long run will help keep yourself and them happier and healthier.

Nutrition

Nutrition is key when it comes to training, mood and energy levels. Get your nutrition right and it’s a good start to getting that motivation back. I myself notice that when I go through a few days of poor nutrition, my mood becomes worse, energy levels drop and as a result my training isn’t as effective. I’m also generally a lot happier when I find myself eating right. When I mean eating right, I’m talking about foods that will benefit me in and out of the gym.

Animal protein such as chicken, beef, pork, turkey, lamb, fish and other foods rich in protein such as eggs, milk, yoghurt (Greek), beans, pulses, nuts and seeds. Unrefined carbohydrates such as sweet potatoes, brown/basmati rice, wholegrain pasta/bread (avoid white/refined carbohydrates) and of course eat plenty of vegetables with the addition of some fruit. The more variety of colour in your diet the more vitamins and minerals you will get. 

Avoid foods high in sugar, processed foods and foods with trans-fats. Also avoid foods with artificial sweeteners. This ranges from fast food, cakes, biscuits, pastries, fruit juices, fizzy drinks and foods containing gluten. If you can’t pronounce the ingredients on the back then it’s probably a sign that it’s no good! And finally limit your alcohol intake, a couple of beers or a glass of red wine at the weekend won’t hurt, but if you're serious about your training and nutrition, alcohol will seriously hinder your progress in large quantities.

Finally drink plenty of water every day. Your body is 70% water. Every function of your body depends on it, digestion needs lots of it, your joints are cushioned with it. Your brain is more than 90% water. Even your bones are 5% water.

These are just some ideas of a good base understanding of nutrition. Always think food first before considering supplements, nail the diet and if you feel you would benefit from some supplements then think about investing in some to further enhance your training and nutrition. Remember there called supplements for a reason, because they supplement your diet. This is just scratching the surface when it comes to nutrition but hopefully I’ve given you a better understanding.

 

Goal setting

Set yourself goals, short-term and long-term. Where do you want to be next month, 6 months, a years’ time and so on? Make it specific, achievable, realistic and put a time frame on it. Hit those short term goals consistently, which will motivate you to build up for that long-term goal. Don’t quit, we're bound to regress from our goals from time to time, if you find yourself in that situation, re-focus and concentrate on your short-term goals. Get back on track. It’s cliché but think to yourself it’s going to be worth it in the end!

Motivational figures

If you find yourself low on motivation and all you need is a “pep” talk from someone to pick you up and get you going again, then look up to any sort of motivational figure in your life. This could be a professional sportsman/athlete, bodybuilder, personal trainer, actor, musician, mum, dad, brother, sister, whoever inspires you. We're all human, we can’t do everything on our own and we do need guidance from someone else whoever they are. Watch a motivational video, or listen to a song, speak to a family member. If it’s something small, look around, there’s tons of motivation out there, you just need to find it.

Motivational music

This ties in with the previous point, but music is a powerful motivator. It’s proven that the right music for the right individual before and during, will increase their sporting performance or in the gym by 20%. Create a playlist that you like, full of songs that will raise your intensity. Everyone is different and different songs motivate different people. But when you next go into the gym, have a playlist that will motivate and inspire you to get the best out of that gym session.

 

Rest

My final point is to get enough rest. There’s is no point in training every day and making yourself tired, this will affect your training and nutrition. Get at least 8 hours sleep a night to recover from a long day’s work or a training session. Your muscles need time to rest and regrow to come back stronger. Also enjoy yourself on your rest days, have something to look forward to at the weekend with your friends or family, for example, eat good food and forget about training. If your mind is constantly on working out and eating right non-stop, you’ll just create stress for yourself. It’s all about getting that balance right which can be hard at first, but once you get into that routine you’ll reap the rewards and the benefits of a balanced and healthy lifestyle. After a good day or two’s rest I always come back more energized, motivated, focused and ready to train hard!

Simon.

 

Fad Diets

Fad Diets do not work, full stop! Food is there to be enjoyed!


In today’s society everybody is looking for the quick fix. Everybody wants results instantly and in their search for these results they are swayed and persuaded to try many different weird and wonderful plans.

The key word is sustainability! Ask yourself this, the way you’re eating today, is that the way you can see yourself eating in the next 6-8 months? If the answer is No you really need to look at your nutritional habits.

I get asked all of the time, what do you think of this diet, or especially lately what do you think of Herbalife or Weight Watchers. My normal response is what do you think of whole foods?

Diets like Herbalife, Weight Watchers and Lighter Life are simply not sustainable for many and do not deliver long term results! The weight will drop off at first but believe me most of this will be lean muscle tissue. If you want to look gaunt, have no energy and not eat proper food then maybe these plans are for you. Some of the ingredients listed in a Herbalife shake I cannot even pronounce, that cannot be a good thing.


We are also missing the bigger picture. Surely in today’s climate, with obesity and type 2 diabetes on the rise, we should be looking to educate people. These companies send out completely the wrong message. "Drink this 3 times a day and you will lose weight". It’s just wrong! How about you eat some eggs for breakfast, a nice chicken salad full of dark leafy greens for lunch and a steak with sweet potato for dinner. Now what sounds better to you? 3 chemically ridden shakes a day, or a day packed full of good delicious whole food! I know what I would choose.

The point of this blog is not to tell you what you should be eating, but to try and open your eyes to these diets and schemes that are everywhere. They target people who are looking for quick results. But these results do not last.


If you start to make healthy nutrition a part of your lifestyle the results will be long term. Not to mention the fact you will look better, feel better and sleep better.

So put down the juice drink or the diet shake. Grab a steak, fry it in some coconut oil and wash it down with a green tea!

ENJOY!
Joe

 

Basal Metabolic Rate (BMR)

A hot topic in the health and fitness arena is metabolic rate. You hear people say “I wish my metabolism was faster” or “why is my metabolism so slow”.  Everything we do in life can affect our metabolism including what we eat and drink, our sleep levels, stress, lifestyle and temperature.  A basic way to measure this is to find out our Basal Metabolic Rate (BMR), which is the amount of calories required to keep our bodies functioning at a “rested” state. To determine the amount of calories you need daily, you will need to know your weight, height, age and activity level, which I will explain a bit later on in this post. There are two formulas to find out our BMR:

• BMR Calculation for Women: 655 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)
• BMR Calculation for Men: 66 + (6.23 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
  Once you have found out your BMR from one of the above formulas, you then need to multiply your BMR by your “activity level”.

• Little/no exercise: BMR x 1.2 = Total Calorie Need
• Light exercise(1-3 days/wk): BMR x 1.375 = Total Calorie Need
• Moderate exercise (3-5 days/wk): BMR x 1.55 = Total Calorie Need
• Very active (6-7 days/wk): BMR x 1.725 = Total Calorie Need
• Extra active (very active & physical job): BMR x 1.9 = Total Calorie Need
  And there you have it, after doing these calculations, the results from these show you the amount of calories you need to either put on or lose weight. Now, if losing weight is your goal, then reduce the calories shown by 500, or if it’s to put on weight increase by 500 calories and see if your weight changes in the next few weeks. Obviously the results will all depend on your lifestyle, exercise and diet.
  Ways to Increase your metabolism
  Every time we eat and drink we can thank our metabolism for converting all those calories into energy. Our age, weight and height all factor into our metabolic rate, but there are ways to increase it. The faster our metabolic rate the faster we burn off calories in a rested state. Here are some things we can do to keep that metabolism firing and burning calories:

1. Sleep- Not getting enough sleep will seriously slow down your metabolism.
2. Drink green tea- Not only is this classed as a superfood that is high in antioxidants, but it also speeds up your metabolism. It’s also not too heavy on the caffeine at only around 50mg per cup, so by all means drink a few cups a day!
3. High Intensity Interval Training (HIIT) - High intensity interval training such as interval runs or circuits can jump start your metabolism and keep you burning calories long after the workout.
4. Don’t skip breakfast- Studies show the importance of quick-starting the metabolism with breakfast. Something high in protein such as eggs is a perfect way to start the day and will keep you fuller for longer.
5. Lift Weights- Not only does lifting weights help add lean muscle mass, but also increases our resting metabolic rate.
6. Add spice to meals- Next time you’re cooking up some chicken, eggs or other foods; add a dash of cayenne pepper. The heat from the pepper is thanks to capsaicin, which won’t only add a fiery kick, but it could help boost  the metabolism too.

Simon

Cardio to preserve muscle mass

There has been a lot of research lately into the best forms of cardio to maintain muscle mass and strength. Cardio is great for many reasons. We all need some form of conditioning, whether it be for sport or just for general health. However, for many people who find it difficult to gain muscle and keep it, adding cardio can be detrimental. Cardio can take much needed calories away from the muscle building process and can hamper strength if you do too much.

If you fall into this category, there are certain forms of cardio that can help you maintain muscle mass and strength whilst keeping the heart and lungs functioning well! A recent study shows that the two forms of cardio that are beneficial for this are cycling and sprints. The main reason for this is that both involve hip extension. Hip extension with resistance (sprinting hard, or cycling with a high gear) is the closest thing you will get to leg exercises like squats. Obviously cycling for hours on end will still not help but short sessions of 20-30 minutes with some intervals in between would work well. The same applies for sprints. Make sure they are maximal sprints and aim for 5 to 10 sets with walking in between for recovery.

Another form of cardio that is often overlooked is circuit training or even strongman training. Bodyweight exercises in a circuit or tire flipping, sled dragging, keg tossing etc, put in a back to back order, will have a big element of cardio but with added strength.

So if strength and muscle is key for you, the next time you do cardio maybe avoid the long run or hours on the cardio machines. Give a short intense burst on the exercise bike a go, a set of sprints in a local field or even  a strongman style circuit.

Oli.

Summer Circuits

With the British summertime beginning and the weather warming up, why not take advantage of this by doing some circuits outside? Let’s be honest it doesn’t last long!

All you need is an open space (i.e. the park, your garden, the TSC yard), a few bits of equipment and your imagination! Make up as many “stations” within your circuit and do as many “rounds” as you like, but around 30-45 minutes of circuit work is plenty of time. 

Here’s an example of a simple circuit:                                   Equipment needed:

Shuttle runs – 30-60 seconds                                                              Cones

Squats/Jump Squats- 20 reps                                                                 N/A

Press-ups- 20 reps                                                                        Exercise mat (optional)

Front Plank- 30-60 seconds                                                        Exercise mat (optional)

Lateral Raises – 20 reps                                                                 Pair of dumbbells

Burpees- 20 reps                                                                                        N/A

Star Jumps/Jumping Jacks- 30-60 seconds                                            N/A

20m Sprints- 30-60 seconds                                                                  Cones

 

Make sure you perform each station back to back without any rest in between, once you have completed all stations, have a 2-3 minute rest, have a drink and go again! 3-5 rounds should be enough, but it all depends on how far you want to push yourself. Play around with the amount of reps and or time on each station and feel free to come up with your own exercises.

Circuits are very flexible giving you a full body workout, which not only works your cardiovascular system but also gives you elements of strength training. So you will be improving your general fitness whilst increasing your strength at the same time. This is great for fat loss and better overall body definition.  Circuits are a form of HIIT training (high intense interval training). This will get your metabolism firing, burning more calories than a more casual 60 minute gym workout.

Also if you are stretched for time in the day then a quick circuit workout for 30 minutes would be extremely beneficial for you. Finally, get some friends involved to help you with that extra motivation, pushing each other to the very end! So give some circuits a go this summer (or whenever the weather is good) maybe once or twice a week and I’ll promise you, you won’t be disappointed.

Simon

Avoid these 'dieting' pitfalls

1 - AVOIDING FATS. If saturated fat was bad for us the human race would not have survived to this day. Can you imagine our ancestors catching a wild animal but not eating it because it was red meat? Or not eating the skin because it was too fatty? This is nonsense. Eat natural.

2 - CONSUMING TOO MANY LOW-FAT PRODUCTS. The market for low-fat products is massive. This is due to many of us being told that fat is bad. How do you make low-fat products taste nice? Add sugar and often lots of it. For example avoid low-fat yoghurts but buy normal ones like greek or natural yoghurt instead. You will eat less of the greek/natural yoghurt because it's more satisfying. Sugary yoghurts will often leave you wanting more.

3 - I MUST STARVE MYSELF - If you do this, any initial weightloss will be from both the loss of fat and muscle. The body will then composate by slowing down your metabolism and then your weightloss will stall, even if you are hardly eating. Eat lean and healthy on a constant basis. Feed your body the natural goodness it needs in reasonable quantities and do some exercise with this. Exercise will change your body shape and assist the fat-loss if the foods you eat are healthy. We are born to eat, don't deny yourself the pleasure of good food! Healthy food can be tasty too, you just need to take the time and effort to cook it.

4 - TAKING PILLS AND POTIONS - People often ask me about fat-loss pills. I have never taken them and never would. It is the quick fix culture that we now live in. Many of us want to avoid consistently applying ourselves to changing our eating and lifestyle habits. Taking a pill would be much easier. I'm affraid this doesnt work! If it did we would all be taking these pills and getting results! You need to make the lifestyle change a habit. Good habits take time but they will eventually feel normal. Then you can get to where you want to be for life, not just for a month.

5 - YOU'RE ALWAYS ON A DIET - Some people switch form diet to diet, getting a few results along the way but then generally returning to their normal shape/habits when the diet stops. Instead, try the 'don't diet, diet'. Find foods that you like, that help you with your fat-loss/muscle building goals. Variety is good but don't worry if you eat similar foods, especially if they are good for you and they are helping you acheive your goals. Being on a diet will promote negative thoughts about food. We often think more about the foods that we aren't allowed and want them even more when we restrict ourselves from having them!

6 - DON'T EAT CARBS AFTER 6PM - The issue for most people is making sure they eat carbs at the right times, in the right amounts and in the right forms! Reducing your carbs as a whole will improve fat-loss. Carbs actually release seretonin so therefore having some at night should help you settle before bed. Our body does not know what time it is. It doesn't start to store fat as soon as the clock hits 6pm! Back in the day we would have hunted all day and feasted at night! Try upping good fats and protein throughout the day and having some carbs in the evening.

Oli

Better carb choices

When choosing carbohydrates either on a daily basis or to support your training, there are some options that work better than others. Why not switch to some of the following and see if this helps you feel more energetic throughout the day:

SWAP cereal for porridge. Cereal is high in sugar and the energy it provides you won't last long. Oats however are more slow release. Try adding low sugar fruits like berries to the mix rather than sugar or dried fruit.

SWAP white potatoes or chips for sweet potatoes. Sweet potatoes are low in sugar and high in fibre.

SWAP cous cous for Quinoa. Quinoa is actually a seed whereas cous cous is made from wheat. Some of you may be intolerant to the gluten in wheat. Quinoa is also a good source of protein and healthy fats.

SWAP white bread for wholegrain bread. If bread isn't wholegrain, it has had part of the grain removed and replaced with starch to extend the shelf-life. If a food lasts a long time, then it means that even the bacteria won't eat it! Switch to wholegrain for better fibre and nutritional value.

SWAP high sugar fruits for low sugar fruits. I was once told if you can peel a fruit it's often higher in sugar (bananas, oranges, etc) than if you can eat a fruit without having to (berries, apples, pears,etc).

SWAP Pasta for brown rice pasta. Again for those of you who may react to gluten, switch to brown rice pasta for a healthy and fibre packed alternative.

SWAP white rice for brown rice or jasmin rice. Both of these are packed full of nutrients.

SWAP sugar for Cinnamon. Cinnamon is a great way to speed up the metabolism and add sweetness without the calories or sugar spike.

SWAP regular chocolate for Dark Chocolate. 85% plus dark chocolate is very low in sugar compared to your normal varieties. It also satisfies you quicker and you won't eat as much of it!
Oli.

Prepare to succeed!

They say that abs are made in the kitchen. This is not far from the truth! The key to successful nutrition, whether it be for fat-loss, muscle building or general well-being, is preparation.

When I say preparation I mean planning what meals you are going to have for the week, writing a list, shopping in advance and lastly preparing all your meals.

In my opinion this is the key if you are going to get into the shape that you want. If you leave nutrition to chance, you wont have the food available or the time to cook something and this leads to poor choices and convenience food. How many of us have got home after a long day, feeling hungry and not had anything in the fridge? Next step, something easy like toast, or even a takeaway.

Convenience food is often full of trans-fats, sugar and additives. If eaten regularly, this will often lead to an increase in body-fat. Fresh whole foods like meat, fish, eggs, veggies, salad, nuts and seeds will keep you lean. When you ask people why they opt for bread, takeaways, microwave meals, junk food, they will tell you they don't have time to cook. Often these people will be sitting on facebook for an hour a night or watching three hours or TV. There is always time.

Try these tips to get yourself organised:

• Plan your weekly meals
• Write a list before you go shopping based around your meal plans
• Choose a day to cook up several batches of food. I do this on Sunday. Sometimes I cook two or three meals for the first part of the week and then do the same on wednesday for the end of the week. Some can be frozen or simply put in the fridge to be heated up
• Have healthy alternatives on standby. Keep tinned fish in the cupboard, pre-cooked meat in the fridge, fresh salad that can be prepared instantly, healthy fruit and nuts to hand, etc. This along with pre-cooked meals will keep you fully stocked up and reaching for healthy food all day!
• Think about when you are going to eat for the next day. If you have a busy day plan when your are going to take some time to sit down and eat. It's important and you will be more productive with healthy food in your system
• Buy tupawere! Simple but effective. Use these to store meals in the freezer or take meals/snacks in these to work.

No excuses!

Oli.

Keep it simple!!

We are all guilty of reading up on the newest and craziest fitness fads. Sometimes it's very easy to get sucked in with the clever marketing or the fancy gadgets. The ab machine that will give you an 8-pack if you do it for 5 minutes a day or the new fitness class that 'melts' fat from your thighs.

For a beginner this can get confusing. For a long time now I have said stick with the basics. When I first joined the fitness industry I too got sucked in. I saw people doing single-leg alternate shoulder presses while balancing on a bosu ball. Why not just do a shoulder press with your feet on the floor and lift a heavier weight?

In the strength and fitness game, less is often more. Don't overcomplicate things with too many different exercises in the gym or confusing forms of cardio. If you are starting out and you want to get a bit fitter and a bit leaner, but you haven't exercised in a while then simply WALK! It's so easy and so simple but we rarely do it. This may be down to transport, lazyness, trying to fit too much into the day etc. But if we factored in 3 15-minute walks a day, all of a sudden we have totalled 45 minutes of cardio. Get off the bus a stop earlier, walk to work, put your headphones on and go for a 15 minute stroll one way and then 15 back. Not only will this improve things physically but mentally. If you have something on your mind, go for a long walk and i bet it won't be there when you've finished.

Some other basic strength exercises that you can base your programme around are:

• Squats
• Lunges
• Deadlifts
• Chest press
• Pushups
• Clean and press
• Shoulder press
• Chinups
• Rows

Don't get caught up the latest fad. Keep things simple, consistent and progressive. This will get results.

Oli.

Paused reps to improve your squats and bench press

If you struggle with the bottom part of your bench press or your squat, then paused reps are a great way to help improve your strength in these positions.


If you are training with squats then work on your normal sets with your normal technique. Then you can drop the weight slightly and do a few sets with a 1-2 second pause at the bottom position of the squat. Keep you body upright and make sure you count the seconds at the bottom. So many people think they are pausing but simply bounce back up. I tend to do 3 sets of 8 reps. When you are in the bottom position really focus on driving your feet into the floor as you come back up. This will help activate the leg muscles.



















In the bench press, you can either pause with the bar on your chest (if this is a comfortable bottom position for you) or simply pause at the lowest position of the range which you use (some people prefer to be an inch or two off the chest). The same rule applies here, pause 1-2 seconds and then drive the bar up. Another 3 sets of 8 works well for me and I'll tend to do these after my regular bench pressing.















For Beginners:

I find the above techniques also work really well for begginers who are learning to squat or bench press for the first time. Even if you are simply doing bodyweight squats or light dumbell bench pressing, holding the bottom position really enables a beginner to get a good 'feel' for the muscles they should be working when moving back the other way. It also slows the movement down a bit. Going too fast can often affect the quality of the movement and this will prevent that.

Try adding these in for variety, or if your squat or bench press have plateaued!

Oli

 

Do you really need that much sugar?

If you look at your daily food intake, how much of it is comprised of sugar? Not just pure sugar but also carbohydrates? Whether we eat pure white sugar or normal carbohydrates e.g rice or pasta, it all gets broken down into glucose in the body. This then gets shipped off to certain areas of the body to be used for various tasks, one of which is exercise.

For many of us that exercise, one of our main goals is fat-loss. However, when we exercise, our body likes to use the carbohydrates in our system as they are easy to access first. If we are eating a lot of carbs and our stores are topped up regularly, it may take up to 30 minutes to burn these off before we even switch to using fat as a fuel source! So if you go for a 30 minute run, your ability to burn fat could be minimal.

If we look to reduce our sugar/carb intake then this can increase our fat-burning success! Have a look at the below meal plan and see how we could switch sugars for protein:

Meal 1 - Cereal (sugar) and toast (sugar)

Snack - Fruit (sugar) and cereal bar (sugar)

Meal 2 - Sandwhich (sugar) and crisps (sugar)

Snack - Biscuits (sugar)

Meal 3 - Pasta (sugar) and sauce (sugar)

Snack - Low fat yoghurt (masked by adding sugar!)

The above looks at simple sugars and more complex sugars in carbohydrates such as bread and pasta. The above is a very typical day even for people that have a sedintary lifestyle. Sugar is basically stored energy so why would you need all this stored energy if you are sitting at a desk all day? If it doesnt get used it may turn to fat or stop you burning fat at the gym.

Try this instead:

Meal 1 - Omellette

Snack - nuts

Meal 2 - Chicken and cottage cheese salad

Snack - Mixed berries (low in fruit sugars)

Meal 3 - Steak, sweet potato chips (low sugar) and veg

Snack - Greek yoghurt (not low fat therefore no added sugar)

Have a look at your daily intake of food. Does it look like the high sugar plan? If so, are you struggling to lose fat even with all your efforts in the gym? Start switching the composition of your meals from high carb to a balance between protein, good fats and small portions of carbs and the fat may start to shift!
Oli.

Pre-Christmas tactics!

Christmas is fast approaching and with this comes an abbundance of food and drink. Those of us who are looking to get lean or stay lean may be worried about what lies ahead. If you are in this situation it may be difficult to know what balance to acheive when looking to stay on track with your goals but also to enjoy this time of year.

My answer to this is to simply enjoy it! Factor a holiday or break such as christmas into your training and nutrition plan. Look to train consistently up to this period and then take a rest for these few days. The same applies with your food intake. If you keep everything as tight as possible before potentially feasting on all that the festive period offers, then your body will tend to deal with this without too many long-term adverse affects on your objectives.

Try the following tips leading up to the big day to keep the impact low but your enjoyment high:

• Train with weights leading up until Christmas day. When you lift weights your metabolism is lifted for hours afterwards. Also, when you have muscular soreness, your body will use the food/calories you eat to help with muscle repair. Have a tough session Christmas Eve and put the food you eat to good use on Christmas day!
• Keep Carbs low on the days leading up to Christmas. Look to eat plenty of lean meats, fish, eggs, veggies, nuts, seeds and drink plenty of water. 
• Drink plenty of water on Christmas Day
• Drink plenty of green tea on Christmas Day
• Eat protein Christmas morning. This will get the fat burning hormones started. Scrambled eggs and smoked salmon would be great!
• Have a pre-lunch 'mini-workout'. Try 20 bodyweight squats, 15 pushups and a 30-45 second skydiver (lay on your front and squeeze shoulder blades together, holding this position). This should allow plenty of carbs to be sent to the working muscles before the fat cells!

 


Merry Christmas!

Arm Workout

Christmas and the New Year are linguiring so why not try a Dan Bynre inspired arm workout to get them in shape for the parties that lie ahead!

Exercise Pair 1
Underhand Lat Pull Downs	2-3 (sets) x 6 – 10 (reps) x KG
Vs.
Narrow Grip Barbell Press	2-3 (sets) x 6 – 10 (reps) x KG
Exercise Pair 2
Ez-Bar Bicep Curls	2-3 (sets) x 8 – 12 (reps) x KG
Vs.
Ez-Bar Lying Tricep Ext.	2-3 (sets) x 8 – 12 (reps) x KG
Exercise Pair 3
Dumbbell Alternating Curls	2-3 (sets) x 12 – 15 (reps) x KG
Vs.
Dumbbell French Press	2-3 (sets) x 12 – 15 (reps) x KG
Exercise Pair 4
Cable Machine Tricep Rope Ext.	1-2 (sets) x 6 – 10 (reps) x KG
Vs.
Cable Machine Bicep Curls	1-2 (sets) x 6 – 10 (reps) x KG