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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, August 13, 2012

Eat For Growth

Double Your Protein

It takes a lot of chicken to ensure you're fueling your muscle repair this week, so make it your best friend.
chicken protein
These yoghurt marinades will ensure you don't get food fatigue. Plus each 100ml serving of plain Greek yoghurt packs and extra 5g of protein, and saves calories compared with mayo.

Shake It Up

Struggling to take on the calories? Sink this 60min after the gym.
- 1scoop low-chemical protein powder;
- 2tbsp natural almond butter;
- 400ml whole milk;
- small handful spinach;
- 5 ice cubes.

Place all ingredients in a blender and blitz until smooth. If you're pressed for time in the morning, you can prepare this one the night before.

Hey Fatty

Fats are vital for muscle growth this week.
avocados, nuts, coconut oil
AVOCADOS: High in calories, but low in anything unhealthy, this will help you gain size without adding body fat. Eat with every lunchtime meal.
NUTS: You've heard it before, but nuts are one of the best pound-for pound muscle-building foods out there. Eat in place of dessert or 60min before a workout.
COCONUT OIL: About 64% of coconut oil is medium-chain triglycerides: fatty acids which give your muscles energy. Use it on salads as a dressing.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.