Lilpredatorfitness

Back on the discipline after too long. Beleive when i tell myself..it dosent need to be reminded on the importance .

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A little promo taken from random chapters to help you gain a little insight and dubunk myths you may have beleived in...hope this helps most of you..

Up to date price plan and varios one of session types to suit everyones needs. Regular or

So farr

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TRICEPS PHASE 1 EXERCISE/COMPOUND=skullcrusher with bar MAIN MUSCLE TARGETTED=tricep all 3heads SETS/REPS=4 sets + 1 strength set 12/10/8/6 or 5 +strength set 1 or 2reps INFO:pyramid for every muscle allows all fibres to be targetted. As muscle does not equal strength this set/rep protocol allows endurance and hypertrophy and strength fibres to be targetted all in one exercise. DURATION(ECC/CONCENTRIC) =2sec up and 2 sec down+strength set 5sec down 3sec up REST TIME=90s-2min +2-3min for strength NOTE=creatine energy system is main energy source for strength set so it replenishes in 3-5min hence longer rest. HOW TO = elbows to shoulder and wrists aligned. Lower bar to forehead and exhale as you push.no elbow lock. and prevent opening of elbows.nothing moves but wrists an forearm up andown. EXERCIZE/Dumbell x2 compound=incline twist skullcrushers MAIN MUSCLE TARGETTED= triceps (all 3 heads due to twist movement included) SETS/REPS= 15/12/10/6 INFO= 4 sets only as this part of routine is main objective is to not only hit missing or less targetted areas but to also correct any imbalances and improve stabilization muscles. DURATION=2 sec up and 2 sec down REST TIME=90sec HOW TO= incline bench.wrist to elbow to shoulder aligned.push upwards following the incline rather than straight above you slightly twist out til v shape is formed.exhale as you lower the weight making an inverse v to the side of eye level. thumbs on to to remove forearm activation.no elbow lock(joint strain as weight is on joints if locked) EXERCISE/DUMBELL X1 SINGLE SIDE=kickbacks MAIN MUSCLES TARGETTED=tricep(outer head) SETS/REPS=15/10/8/6 DURATION=2sec out 3sec in REST TIME=90sec HOW TO= leaning one side hands on knee.back straight.arms remain pparallelkick back and slightly twist.inhale as u return to start position.Thumb outside. EXERCISE/CABLE=reverse grip tricep pulldown MAIN MUSCLE TARGETTED=tricep(head near elbow. triangular shape) SETS/REPS=15/12/8 DURATION=2sec down 2sec up REST TIME=60sec HOW TO= elbow to shoulder and wrist aligned. pulldown and slowly return. cables done last when muscles are already fatigued. Helps rip few remaining fibres.don't rely on for strength/ growth #mess

Core