as you may have recognized I did a raffle together with Fitx for a training session with me.
The two winners are in their early twenties and have both been doing fitness for about 1 year, so still in the beginning.
We talked about my training and nutrition and for example which supplements I use.
Afterwards we decided to do a whole body workout.
After 10 years of training I think one of the most important facts I learned during the last years is to focus on what you want to train. Many people doing their exercises and are not concentrated enough on the muscle part they want to hit.
During my set I am always focussed on the body part which I want to hit. For example while doing bench press I concentrate myself the whole set for having the biggest contraction over the complete movement. It is not about using the heaviest weight it´s much more about doing your set very clean and focussed all the time. You will get a lot of more pump and it´s not for nothing that all famous bodybuilder preach the “muscle to mind” fact.
For example one of the guys started doing bench press at his first working set with 35 kg dumbbells. After correcting his movement and instruction to focus on his chest for having contractions all the time, he was using 25kg dumbbells. But after the set he had a much better feeling in his chest, because it was only the chest which was working and not 50% shoulders and 50% chest.
We startet with three chest exercises. Flat dumbbell bench press (4 working sets)and afterwards upper and lower flys at the cable cross (each 4 sets)
Then we did two back exercises (wide grip pull-ups, 3 sets) and one of my fav. back exercises with cables (3 sets)
Afterwards we did two shoulder exercises. Standing dumbbell lateral raises (3 sets) and shoulder press (3 sets)
For the final exercise we did two biceps and two triceps as supersets. (biceps curls 3 sets and hammer curls with the rope 3 sets) ; Triceps rope pushdowns 3 sets and overhead dumbbell triceps extensions 3 sets.
At the end we did two abs sets. Hanging with straight legs and bent legs each 3 sets.
It was a great day and a really nice workout.
Next week I will upload my complete chest workout with many photos, so stay tuned.