Daily Workouts: Nick Cheadle ( @nickcheadlefitness ) Instagram Profile

nickcheadlefitness

Daily Workouts: Nick Cheadle

▪️Gymshark | Optimum Nutrition
▪️Co-Owner @paragon.sp
▪️All my workouts from @myphysique.io
⬇️ Lose Fat/ Build Muscle (Less Than $1 Per Day)

  • 2.1k posts
  • 858.7k followers
  • 563 following

Daily Workouts: Nick Cheadle Profile Information

  • 20 MINUTE ARM-BLASTER. Let’s be real - if you want something to grow exponentially, then it makes sense to train it more frequently than the muscles you don’t want/ expect to grow as quickly. If you want 19-inch canons, then you better get set for some serious arm-tonnage throughout your training week. Naturally, the more days per week you train, the more opportunities you’ll likely have to train your smaller, less significant muscle groups, after ensuring you get through the stuff you ‘should’ be training each week to build a somewhat balanced physique. Same goes for lagging muscle groups, or any instabilities/ imbalances etc.
⠀
As an example, the five and six day training templates inside the @MyPhysique.io Platform contain far more arm isolation work than the 3 & 4 day templates, as there’s more time to fit in the seemingly ‘less important’ stuff.
⠀
Registrations for MyPhysique will be closing for a short period of time in order for us to implement some changes based on recent feedback. We’ll be optimising the training templates, incorporating more assets to help with the muscles building/ fat loss journey, and making the sign-up & user Dashboard experience even more intuitive as well as giving each user more understanding of all the various options, features & content in the Dashboard. Don’t forget, the Facebook Group opens VERY SOON for all current members - I hope you guys are ready for some serious banter.
⠀
MyPhysique is the coaching platform that helps you build more muscle & lose more fat in less time for only $19 a month. Personalise your macros, gain access to your training program & track your workouts on our smartphone app & get access to a designated support team for less than $1 a day. Link in bio!
⠀
Wearing brand new Camo Oversized Tee from @gymshark 😎
⠀
#MyPhysique #exercises #arms #aesthetics #iifym #flexibledieting #muscle #strength #workout #wod #fullworkout #bodybuilding #strong #bulking #gains #lifestylegains #armday #fitnesslifestyle #fitnessaddict #gymlife #training
  • 20 MINUTE ARM-BLASTER. Let’s be real - if you want something to grow exponentially, then it makes sense to train it more frequently than the muscles you don’t want/ expect to grow as quickly. If you want 19-inch canons, then you better get set for some serious arm-tonnage throughout your training week. Naturally, the more days per week you train, the more opportunities you’ll likely have to train your smaller, less significant muscle groups, after ensuring you get through the stuff you ‘should’ be training each week to build a somewhat balanced physique. Same goes for lagging muscle groups, or any instabilities/ imbalances etc.

    As an example, the five and six day training templates inside the @MyPhysique.io Platform contain far more arm isolation work than the 3 & 4 day templates, as there’s more time to fit in the seemingly ‘less important’ stuff.

    Registrations for MyPhysique will be closing for a short period of time in order for us to implement some changes based on recent feedback. We’ll be optimising the training templates, incorporating more assets to help with the muscles building/ fat loss journey, and making the sign-up & user Dashboard experience even more intuitive as well as giving each user more understanding of all the various options, features & content in the Dashboard. Don’t forget, the Facebook Group opens VERY SOON for all current members - I hope you guys are ready for some serious banter.

    MyPhysique is the coaching platform that helps you build more muscle & lose more fat in less time for only $19 a month. Personalise your macros, gain access to your training program & track your workouts on our smartphone app & get access to a designated support team for less than $1 a day. Link in bio!

    Wearing brand new Camo Oversized Tee from @gymshark 😎

    #MyPhysique #exercises #arms #aesthetics #iifym #flexibledieting #muscle #strength #workout #wod #fullworkout #bodybuilding #strong #bulking #gains #lifestylegains #armday #fitnesslifestyle #fitnessaddict #gymlife #training
  •  16,187  44  22 July, 2019
  • Tried something a little different today - full voiceover lower body day with a little insight into how you can go about better executing your lifts to build more muscle & accumulate more training volume.
  • Tried something a little different today - full voiceover lower body day with a little insight into how you can go about better executing your lifts to build more muscle & accumulate more training volume.
  •  7,252  126  21 July, 2019
  • BRUTAL LEG DAY - I never trained legs when I first started. Far too concerned with beach muscles & taking my shirt off. Chest, arms, and maybe a little bit of back, with some ab work thrown in for good measure.
⠀
Looked like a child on stage the second time I competed, so I made the conscious decision to change things & build some wheels. Genetically, some people may find it harder to add size/ mass to certain areas but the process of building muscle is the same for everybody. Consume adequate protein, for growth & repair. Eat enough calories to fuel your workouts & the muscle building process. Increase total training volume consistently over time. That’s it.
⠀
Things like - the exercises you do, whether or not you squat/ deadlift, the amount of sets you perform, the amount of reps you do, the amount of accessories & variations you use, whether you use free weights, machines or barbells - don’t count for sweet FA unless you’re progressively lifting more and more over time in the pursuit of building muscle, while eating enough to grow & recover.
⠀
If you want to bring something up faster than other parts of your body, incorporating more frequency is the simplest way to add more volume & overload. Simply train that muscle more. Fit as much volume as you can sustainably handle into your schedule & time constraints as possible, and increase that volume slowly & sustainably over time. There’s no magical muscle building programs - just ones that have been built out with continual progression & overload, ready for you to do the work, eat accordingly & tweak to your individual needs, just like ones in the @MyPhysique.io Platform. For those of you sick of not making any progress in the gym, it might be worthwhile checking out - it costs less than $1 a day. Link in bio.
⠀
Wearing brand new, unreleased @gymshark Camo SS Shirt & 2 in 1 Tech Shorts. Tag a friend!
⠀
#MyPhysique #legs #legday #exercises #workout #wod #aesthetics #wheels #physique #bodybuilding #iifym #flexibledieting #nutrition #eatclean #cleaneating #workhard #fitnesslifestyle #lifestylegains #muscle #strength #quads #squats #fullworkout #dailyworkout
  • BRUTAL LEG DAY - I never trained legs when I first started. Far too concerned with beach muscles & taking my shirt off. Chest, arms, and maybe a little bit of back, with some ab work thrown in for good measure.

    Looked like a child on stage the second time I competed, so I made the conscious decision to change things & build some wheels. Genetically, some people may find it harder to add size/ mass to certain areas but the process of building muscle is the same for everybody. Consume adequate protein, for growth & repair. Eat enough calories to fuel your workouts & the muscle building process. Increase total training volume consistently over time. That’s it.

    Things like - the exercises you do, whether or not you squat/ deadlift, the amount of sets you perform, the amount of reps you do, the amount of accessories & variations you use, whether you use free weights, machines or barbells - don’t count for sweet FA unless you’re progressively lifting more and more over time in the pursuit of building muscle, while eating enough to grow & recover.

    If you want to bring something up faster than other parts of your body, incorporating more frequency is the simplest way to add more volume & overload. Simply train that muscle more. Fit as much volume as you can sustainably handle into your schedule & time constraints as possible, and increase that volume slowly & sustainably over time. There’s no magical muscle building programs - just ones that have been built out with continual progression & overload, ready for you to do the work, eat accordingly & tweak to your individual needs, just like ones in the @MyPhysique.io Platform. For those of you sick of not making any progress in the gym, it might be worthwhile checking out - it costs less than $1 a day. Link in bio.

    Wearing brand new, unreleased @gymshark Camo SS Shirt & 2 in 1 Tech Shorts. Tag a friend!

    #MyPhysique #legs #legday #exercises #workout #wod #aesthetics #wheels #physique #bodybuilding #iifym #flexibledieting #nutrition #eatclean #cleaneating #workhard #fitnesslifestyle #lifestylegains #muscle #strength #quads #squats #fullworkout #dailyworkout
  •  17,397  177  20 July, 2019
  • BACK BUILDER ✈️ - blast your back into oblivion & save yourself an airfare next time you travel; Red Bull doesn’t give you wings, but this workout will ✈️✈️✈️
⠀
My back was always one of my weak points. When I first started training, I didn’t care for what I couldn’t see, so my back always lagged behind what I could see in the mirror. These are thing things that I’ve found to help contribute the most to building a bigger, thicker back. Tag a friend!
⠀
Calorie surplus & adequate protein - standard. If you aren’t eating to grow then you aren’t going to build any muscle. Supplement with @optimumnutrition.ausnz Gold Standard Whey if you don’t eat enough. Progressive overload - also standard. Lift more & more over time, make your body work harder. Lift in a manner that disengages your forearms; learn to pull form your elbows & use your fingers as hooks (see my thumbs are off the handles).
⠀
Time under tension, squeezes & controlled movements for maximum muscle damage - just like in this video. Chin ups. Lots of chin ups (engage your glutes & abs while you do these - srs). Belt-less squats; learning how to maintain tension & activating your back to do so during a squat will be a game-changer. Train your back or incorporate exercises that target muscles in your back at least 2-3 times per week. Rest - best gains I’ve ever made were when I wasn’t training 7 days per week. You grow, get stronger & recover on days you don’t train too.
⠀
FULL WORKOUT (SWIPE & SAVE)
A: Neutral Grip Pull Up - 12 x 6
B1: Seated Cable Row - 5 x 10 (3110 tempo)
B2: SA T-Bar Row - 5 x 8 each (3110 tempo)
C1: Wide Grip Pulldown - 5 x 12
C2: Lat Pushdown - 5 x 20
⠀
If you plan on training an additional muscle group with this session, drop down to 3 or 4 sets of each superset - I typically pair back with shoulders. I’m wearing the BOLD Hoodie from @Gymshark & the Phantom 3/4 Joggers.
⠀
#MyPhysique #aesthetics #bodybuilding #exercises #workout #backworkout #wings #lats #backday #muscle #iifym #flexibledieting #nutrition #powerbuilding #massive #bulking #tempo #fitnesslifestyle #fitnessaddict
  • BACK BUILDER ✈️ - blast your back into oblivion & save yourself an airfare next time you travel; Red Bull doesn’t give you wings, but this workout will ✈️✈️✈️

    My back was always one of my weak points. When I first started training, I didn’t care for what I couldn’t see, so my back always lagged behind what I could see in the mirror. These are thing things that I’ve found to help contribute the most to building a bigger, thicker back. Tag a friend!

    Calorie surplus & adequate protein - standard. If you aren’t eating to grow then you aren’t going to build any muscle. Supplement with @optimumnutrition.ausnz Gold Standard Whey if you don’t eat enough. Progressive overload - also standard. Lift more & more over time, make your body work harder. Lift in a manner that disengages your forearms; learn to pull form your elbows & use your fingers as hooks (see my thumbs are off the handles).

    Time under tension, squeezes & controlled movements for maximum muscle damage - just like in this video. Chin ups. Lots of chin ups (engage your glutes & abs while you do these - srs). Belt-less squats; learning how to maintain tension & activating your back to do so during a squat will be a game-changer. Train your back or incorporate exercises that target muscles in your back at least 2-3 times per week. Rest - best gains I’ve ever made were when I wasn’t training 7 days per week. You grow, get stronger & recover on days you don’t train too.

    FULL WORKOUT (SWIPE & SAVE)
    A: Neutral Grip Pull Up - 12 x 6
    B1: Seated Cable Row - 5 x 10 (3110 tempo)
    B2: SA T-Bar Row - 5 x 8 each (3110 tempo)
    C1: Wide Grip Pulldown - 5 x 12
    C2: Lat Pushdown - 5 x 20

    If you plan on training an additional muscle group with this session, drop down to 3 or 4 sets of each superset - I typically pair back with shoulders. I’m wearing the BOLD Hoodie from @Gymshark & the Phantom 3/4 Joggers.

    #MyPhysique #aesthetics #bodybuilding #exercises #workout #backworkout #wings #lats #backday #muscle #iifym #flexibledieting #nutrition #powerbuilding #massive #bulking #tempo #fitnesslifestyle #fitnessaddict
  •  9,133  72  19 July, 2019
  • TRICEP TORTURE - if you’re looking to build massive cannons & fill out your sleeves, it makes sense to incorporate a reasonable amount of direct tricep work into your training week given they make up more than half of your arm. Here’s one of my go-to tricep finishers - 4 exercises performed back to back that will just about exhaust the strongest set of arms out there. Super easy to throw onto the end of just about any training day to help with adding a stack of volume o your tricep work in only 15 minutes.
⠀
A1: BB Skull Crusher - 4 x 8-10
A2: Close Grip Bench Press - 4 x 15-20
A3: Overhead DB Extension - 4 x 12
A4: Tricep Pushdown - 4 x 20
⠀
For those of you that might be a little more advanced as a lifter, think about incorporating more controlled tempo-based movements as per the video, as your volume & time under tension will climb exponentially as a consequence.
⠀
If you’re lacking direction with your training & nutrition, feel free to throw any questions you might have down in the comments section below & check out the @MyPhysique.io Platform - personalised nutrition, training templates for fat loss & muscle building & much more for just $19 a month.
⠀
Wearing @Gymshark Laundered Tank & Phantom 3/4 Joggers.
⠀
#MyPhysique #aesthetics #iifym #flexibledieting #exercises #nutrition #bodybuilding #arms #canons #workout #fitnessaddict #fitnesslifestyle #workhard #hardwork #bulking #muscle #strength #gym #gymlife
  • TRICEP TORTURE - if you’re looking to build massive cannons & fill out your sleeves, it makes sense to incorporate a reasonable amount of direct tricep work into your training week given they make up more than half of your arm. Here’s one of my go-to tricep finishers - 4 exercises performed back to back that will just about exhaust the strongest set of arms out there. Super easy to throw onto the end of just about any training day to help with adding a stack of volume o your tricep work in only 15 minutes.

    A1: BB Skull Crusher - 4 x 8-10
    A2: Close Grip Bench Press - 4 x 15-20
    A3: Overhead DB Extension - 4 x 12
    A4: Tricep Pushdown - 4 x 20

    For those of you that might be a little more advanced as a lifter, think about incorporating more controlled tempo-based movements as per the video, as your volume & time under tension will climb exponentially as a consequence.

    If you’re lacking direction with your training & nutrition, feel free to throw any questions you might have down in the comments section below & check out the @MyPhysique.io Platform - personalised nutrition, training templates for fat loss & muscle building & much more for just $19 a month.

    Wearing @Gymshark Laundered Tank & Phantom 3/4 Joggers.

    #MyPhysique #aesthetics #iifym #flexibledieting #exercises #nutrition #bodybuilding #arms #canons #workout #fitnessaddict #fitnesslifestyle #workhard #hardwork #bulking #muscle #strength #gym #gymlife
  •  21,202  132  18 July, 2019
  • This how I be lookin when @becchambersfit finally figures out what she wants to eat for dinner 🍣🍣
  • This how I be lookin when @becchambersfit finally figures out what she wants to eat for dinner 🍣🍣
  •  13,884  126  17 July, 2019
  • CHEST & ARMS - is there anything better than an outrageous upper body pump that makes you feel like taking on the world as if you have a deadly cotton allergy? I think not 😈
⠀
First time I ever stepped foot into the gym was with my old man. On that day we bench-pressed, and I struggled to move 40kg (84lb). I couldn't understand how the guys on the bench next to us could move more than twice that with such ease even though they weren’t any bigger than us. They were laughing and joking, while I was barely saying a word, too concerned with feeling so out of place.
⠀
Today, I can press 165kg/ 363lb, and rep 110kg + with relative ease. If you want to get better at something, do it lots, do it frequently. Practice the skill & get better at it over time by doing more of it.
⠀
Building strength is no different. If you’re only bench-pressing or hitting chest once per week, understand that you have half as many bench press sessions/ opportunities to get better in a year as those that bench twice per week. It isn’t just about shifting more volume (sets x reps x weight) which training more than once per week obviously will allow you to do, it’s about having more opportunities to refine the skill & refine the way you move.
⠀
Everybody starts somewhere, but if you want to one day be able to look back & barely see your starting point because you’ve come such a long way, make sure you’re following consistent & strategic programming. If you’re feeling as if you’ve hit a plateau & can’t break through, drop a comment below, and check out the @myphysique.io training templates & macro coaching, it will be the best investment you make into yourself this year.
⠀
FULL WORKOUT (SWIPE & SAVE)
A: Pause BB Bench Press - 4 x 8
B1: Incline DB Bench - 4 x 10
B2: Incline DB Flye - 4 x 12
C: Bent Over Cable Flye - 4 x 15
D1: Alternating DB Curl - 4 x 8 each
D2: DB Hammer Curl - 4 x 12
E1: DB Skull Crusher - 4 x 8
E2: Tricep Pushdown - 4 x 12
⠀
Wearing @gymshark Crucial Shorts & old school 3/4 tee 😎 #MyPhysique #workout #exercises #wod #lifestylegains #gains #muscle #powerbuilding #bodybuilding #aesthetics #fitnesslifestyle #fitnessaddict #strong #strength #strengthworkout #fullworkout
  • CHEST & ARMS - is there anything better than an outrageous upper body pump that makes you feel like taking on the world as if you have a deadly cotton allergy? I think not 😈

    First time I ever stepped foot into the gym was with my old man. On that day we bench-pressed, and I struggled to move 40kg (84lb). I couldn't understand how the guys on the bench next to us could move more than twice that with such ease even though they weren’t any bigger than us. They were laughing and joking, while I was barely saying a word, too concerned with feeling so out of place.

    Today, I can press 165kg/ 363lb, and rep 110kg + with relative ease. If you want to get better at something, do it lots, do it frequently. Practice the skill & get better at it over time by doing more of it.

    Building strength is no different. If you’re only bench-pressing or hitting chest once per week, understand that you have half as many bench press sessions/ opportunities to get better in a year as those that bench twice per week. It isn’t just about shifting more volume (sets x reps x weight) which training more than once per week obviously will allow you to do, it’s about having more opportunities to refine the skill & refine the way you move.

    Everybody starts somewhere, but if you want to one day be able to look back & barely see your starting point because you’ve come such a long way, make sure you’re following consistent & strategic programming. If you’re feeling as if you’ve hit a plateau & can’t break through, drop a comment below, and check out the @myphysique.io training templates & macro coaching, it will be the best investment you make into yourself this year.

    FULL WORKOUT (SWIPE & SAVE)
    A: Pause BB Bench Press - 4 x 8
    B1: Incline DB Bench - 4 x 10
    B2: Incline DB Flye - 4 x 12
    C: Bent Over Cable Flye - 4 x 15
    D1: Alternating DB Curl - 4 x 8 each
    D2: DB Hammer Curl - 4 x 12
    E1: DB Skull Crusher - 4 x 8
    E2: Tricep Pushdown - 4 x 12

    Wearing @gymshark Crucial Shorts & old school 3/4 tee 😎 #MyPhysique #workout #exercises #wod #lifestylegains #gains #muscle #powerbuilding #bodybuilding #aesthetics #fitnesslifestyle #fitnessaddict #strong #strength #strengthworkout #fullworkout
  •  19,300  70  15 July, 2019
  • 30 MINUTE ARM BLASTER - because 19 inch arms won’t grow themselves & because nothing is more important than the size of the canon you have hanging out of the car window 😈💪
⠀
When I was younger, I followed the typical bro-split, hitting muscle groups once per week. The only exception would be arms - I'd train them at any opportunity, sometimes even 3-4 times per week. Curls get the girls & I wanted a big set of canons.
⠀
Not surprisingly, my arms grew at a much faster rate & maintained their size a hell of a lot better than other parts of my body, to the extent that even now, they still overpower my shoulders in terms of development. What it taught me, however, was that increased frequency allowed for far greater volume & hence the opportunity to build & maintain muscle far more effectively than the alternative. There's only so much volume you can get through when training a muscle group once per week, particularly when you begin to consider muscular fatigue, plus there's also the evidence to suggest more frequent training is more advantageous when considering muscle protein synthesis.
⠀
Bottom line - prioritise your training around weaker areas & muscle groups you wish to improve first & foremost while consistently focusing on progressive overload over time. If you need more direction with your own training & nutrition, make sure to check out the @myphysique.io platform to gain access to evidence based training templates & macro coaching.
⠀
FULL WORKOUT (SWIPE & SAVE)
A1: BW Skull Crusher - 4 x 8
A2: DB Zottman Curl - 4 x 10 each
B1: DIY Cable Hammer Curl - 4 x 12
B2: Overhead Cable Extension - 4 x 12-15
C1: Cable Tricep Kickback - 4 x 15-20
C2: SA DB Preacher Curl - 4 x 12-15 each
⠀
#MyPhysique #exercises #workout #aesthetics #iifym #flexibledieting #nutrition #arms #armworkout #bodybuilding #muscle #gains
  • 30 MINUTE ARM BLASTER - because 19 inch arms won’t grow themselves & because nothing is more important than the size of the canon you have hanging out of the car window 😈💪

    When I was younger, I followed the typical bro-split, hitting muscle groups once per week. The only exception would be arms - I'd train them at any opportunity, sometimes even 3-4 times per week. Curls get the girls & I wanted a big set of canons.

    Not surprisingly, my arms grew at a much faster rate & maintained their size a hell of a lot better than other parts of my body, to the extent that even now, they still overpower my shoulders in terms of development. What it taught me, however, was that increased frequency allowed for far greater volume & hence the opportunity to build & maintain muscle far more effectively than the alternative. There's only so much volume you can get through when training a muscle group once per week, particularly when you begin to consider muscular fatigue, plus there's also the evidence to suggest more frequent training is more advantageous when considering muscle protein synthesis.

    Bottom line - prioritise your training around weaker areas & muscle groups you wish to improve first & foremost while consistently focusing on progressive overload over time. If you need more direction with your own training & nutrition, make sure to check out the @myphysique.io platform to gain access to evidence based training templates & macro coaching.

    FULL WORKOUT (SWIPE & SAVE)
    A1: BW Skull Crusher - 4 x 8
    A2: DB Zottman Curl - 4 x 10 each
    B1: DIY Cable Hammer Curl - 4 x 12
    B2: Overhead Cable Extension - 4 x 12-15
    C1: Cable Tricep Kickback - 4 x 15-20
    C2: SA DB Preacher Curl - 4 x 12-15 each

    #MyPhysique #exercises #workout #aesthetics #iifym #flexibledieting #nutrition #arms #armworkout #bodybuilding #muscle #gains
  •  30,626  331  15 July, 2019
  • BEAST BACK & ARMS WORKOUT (for fat loss) - reckon you can make it through this?
⠀
Ps - there is no such thing as a fat loss workout. If you want to lose weight or get leaner/ more muscle definition, you simply need to focus on progressively overloading in the gym (increasing total training volume: sets x reps x weight lifted over time) whilst consuming adequate protein (aim for roughly 1g per pound of body weight) to help with retaining muscle mass BUT it is imperative that you're also eating at a calorie deficit (burning more calories in total than you're actually consuming).
⠀
If you can train muscle groups/ big lifts multiple times throughout the week then you should find you're able to better maintain your strength & muscle than the alternative/ a bro split.
⠀
If you aren’t currently losing weight or getting leaner then it’s likely you're eating too many calories, so decrease your intake in a controlled fashion until you begin to lose weight at the desired rate. There is no need to make any changes if you're already losing weight at the desired rate.
⠀
FULL WORKOUT (SWIPE & SAVE):
A1: BB Pendlay Row - 5 x 12
A2: Incline DB Seal Row - 5 x 15
B1: Wide Pulldown - 4 x 12
B2: Lat Pushdown - 4 x 15
C1: Tricep Dip - 4 x 12
C2: T-Bar Row - 4 x 15
C3: Half Kneeling Cable Face Pull - 4 x 15
D1: DB Hammer Curl - 4 x 12 each
D2: Tricep Pushdown - 4 x 20
D3: BB Bicep Curl - 4 x 15
⠀
Wearing the recently released @gymshark Laundered Tee in Chalk Blue (Size XL) 🤓
⠀
If you need a hand with the above, hit up the @myphysique.io platform - it will consistently revise your macros on a weekly basis to ensure you remain in a deficit and lose weight at the speed you want for less than $1 a day.
⠀
First exercise is the Tricep Dip, rest are in order #MyPhysique #Build #MPBuildProgram #lifestylegains #muscle #powerbuilding #strength #size #bodybuilding #jacked #fitnessaddict #fitnesslifestyle #aesthetics #workout #exercises #arms #armday #back #backday #guns #rows
  • BEAST BACK & ARMS WORKOUT (for fat loss) - reckon you can make it through this?

    Ps - there is no such thing as a fat loss workout. If you want to lose weight or get leaner/ more muscle definition, you simply need to focus on progressively overloading in the gym (increasing total training volume: sets x reps x weight lifted over time) whilst consuming adequate protein (aim for roughly 1g per pound of body weight) to help with retaining muscle mass BUT it is imperative that you're also eating at a calorie deficit (burning more calories in total than you're actually consuming).

    If you can train muscle groups/ big lifts multiple times throughout the week then you should find you're able to better maintain your strength & muscle than the alternative/ a bro split.

    If you aren’t currently losing weight or getting leaner then it’s likely you're eating too many calories, so decrease your intake in a controlled fashion until you begin to lose weight at the desired rate. There is no need to make any changes if you're already losing weight at the desired rate.

    FULL WORKOUT (SWIPE & SAVE):
    A1: BB Pendlay Row - 5 x 12
    A2: Incline DB Seal Row - 5 x 15
    B1: Wide Pulldown - 4 x 12
    B2: Lat Pushdown - 4 x 15
    C1: Tricep Dip - 4 x 12
    C2: T-Bar Row - 4 x 15
    C3: Half Kneeling Cable Face Pull - 4 x 15
    D1: DB Hammer Curl - 4 x 12 each
    D2: Tricep Pushdown - 4 x 20
    D3: BB Bicep Curl - 4 x 15

    Wearing the recently released @gymshark Laundered Tee in Chalk Blue (Size XL) 🤓

    If you need a hand with the above, hit up the @myphysique.io platform - it will consistently revise your macros on a weekly basis to ensure you remain in a deficit and lose weight at the speed you want for less than $1 a day.

    First exercise is the Tricep Dip, rest are in order #MyPhysique #Build #MPBuildProgram #lifestylegains #muscle #powerbuilding #strength #size #bodybuilding #jacked #fitnessaddict #fitnesslifestyle #aesthetics #workout #exercises #arms #armday #back #backday #guns #rows
  •  40,362  211  8 July, 2019
  • BEAST LEGS! Tag a friend & prepare the wheelchair, my lower body was incapacitated for 72 hours after this one. Plenty of time under tension, tempo work, pauses & limited rest periods to keep the intensity high & maximise muscle damage for growth.
-
Full Workout:
A: HB Squat - 4 x 8 (+2.5kg)
B: Walking BB Lunge - 4 x 13 each (3110 Tempo)
C1: BB Front Squat (Heels Elevated) - 3 x 12 (4210 Tempo)
C2: Hamstring Slideboards - 3 x 10 (3110 Tempo)
C3: Calf Raise - 3 x 25 (4110 Tempo)
D: Leg Extension - 6 x 20 (strict 60 sec rest periods)
E1: DB Hammer Curl - 4 x 12 (4210 Tempo)
E2: Tricep Pushdown - 4 x 15 (4210 Tempo)
-
Are you struggling with calculating your macros, setting up your diet & designing an effective workout routine? Check out the MyPhysique digital coaching platform - evidence-based personalised macro coaching & training templates for $19 a month, link in bio.
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Wearing old school @gymshark. First video is the Walking Lunge, all others are in order, no Calf or arm videos today - too busy riding 🏍 #MyPhysique #Build #BEAST #lifestylegains #muscle #powerbuilding #strength #size #bodybuilding #jacked #fitnessaddict #fitnesslifestyle #aesthetics #workout #exercises #legday #squats #wheels #arms #armday
  • BEAST LEGS! Tag a friend & prepare the wheelchair, my lower body was incapacitated for 72 hours after this one. Plenty of time under tension, tempo work, pauses & limited rest periods to keep the intensity high & maximise muscle damage for growth.
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    Full Workout:
    A: HB Squat - 4 x 8 (+2.5kg)
    B: Walking BB Lunge - 4 x 13 each (3110 Tempo)
    C1: BB Front Squat (Heels Elevated) - 3 x 12 (4210 Tempo)
    C2: Hamstring Slideboards - 3 x 10 (3110 Tempo)
    C3: Calf Raise - 3 x 25 (4110 Tempo)
    D: Leg Extension - 6 x 20 (strict 60 sec rest periods)
    E1: DB Hammer Curl - 4 x 12 (4210 Tempo)
    E2: Tricep Pushdown - 4 x 15 (4210 Tempo)
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    Are you struggling with calculating your macros, setting up your diet & designing an effective workout routine? Check out the MyPhysique digital coaching platform - evidence-based personalised macro coaching & training templates for $19 a month, link in bio.
    -
    Wearing old school @gymshark. First video is the Walking Lunge, all others are in order, no Calf or arm videos today - too busy riding 🏍 #MyPhysique #Build #BEAST #lifestylegains #muscle #powerbuilding #strength #size #bodybuilding #jacked #fitnessaddict #fitnesslifestyle #aesthetics #workout #exercises #legday #squats #wheels #arms #armday
  •  24,067  198  7 July, 2019
  • 15 MIN ARM BLASTER - don’t let time be the limiting factor in chasing down 19 inch cannons! Give this finisher a while the next time you’re short on time but need to fill out your shirt before heading out on a Friday night for a few single arm curls. PS - Don’t miss the giveaway that’s going down right now on the @myphysique.io page!
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A1: Single Arm Preacher Curl - 4 x 12 each
A2: Seated DB Hammer Curl - 4 x 20
A3: BW Skull Crusher - 4 x 8-10
A4: Tricep Pushdown - 4 x 20-25
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Workout taken from one of the @MyPhysique.io training templates - register for less than a dollar a day & get the coaching you need to make unbelievable long-term progress. Run through the six-step registration process to have your macros calculated & check-in each week with your progress to have them updated in real time whilst following an evidence-based training template that guarantees strength progression & an ever-increasing amount of training volume Training & nutrition that works, for just $19 a month. Link in bio.
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Wearing @gymshark Crucial Stringer in Khaki & Cargo Bottoms in Black. #MyPhysique #arms #gunshow #aesthetics #exercises #workout #armworkout #bulking #iifym #flexibledieting #nutrition #eatclean #cleaneating #physique #muscle #strength #bodybuilding #rig #fitnesslifestyle #fitnessaddict #lifestylegains
  • 15 MIN ARM BLASTER - don’t let time be the limiting factor in chasing down 19 inch cannons! Give this finisher a while the next time you’re short on time but need to fill out your shirt before heading out on a Friday night for a few single arm curls. PS - Don’t miss the giveaway that’s going down right now on the @myphysique.io page!
    -
    A1: Single Arm Preacher Curl - 4 x 12 each
    A2: Seated DB Hammer Curl - 4 x 20
    A3: BW Skull Crusher - 4 x 8-10
    A4: Tricep Pushdown - 4 x 20-25
    -
    Workout taken from one of the @MyPhysique.io training templates - register for less than a dollar a day & get the coaching you need to make unbelievable long-term progress. Run through the six-step registration process to have your macros calculated & check-in each week with your progress to have them updated in real time whilst following an evidence-based training template that guarantees strength progression & an ever-increasing amount of training volume Training & nutrition that works, for just $19 a month. Link in bio.
    -
    Wearing @gymshark Crucial Stringer in Khaki & Cargo Bottoms in Black. #MyPhysique #arms #gunshow #aesthetics #exercises #workout #armworkout #bulking #iifym #flexibledieting #nutrition #eatclean #cleaneating #physique #muscle #strength #bodybuilding #rig #fitnesslifestyle #fitnessaddict #lifestylegains
  •  25,840  202  4 July, 2019