Fitness 101 September Digital Magazine

[TRAINING]
F101 WORKOUT FIX
F101 Workout Fix
Welcome to the 1st edition of our F101 Workout Fix! We all have different goals and we
would like to achieve them in the shortest time possible, unfortunately, these goals take
patience, perseverance, and most importantly time; however, that doesn’t mean that
there aren’t quick fixes you can implement to help you get there faster.
Kenny Van Rensburg
City Cape Town
Weight 85kg
Height 1.86m
Goal Build Muscle
Focus Point Chest
the Fix:
1. Kenny, yes it’s important to warm up your
chest before jumping into your working
sets, but you can maybe look at doing only
2 warm up sets as opposed to 3. You don’t
want to tire yourself out before starting the
actual session.
2. You have a total of 17 working sets which
can be quite taxing on your body; I would
recommend lowering that to between12-15
and targeting the fibres from different
angles.
Also make sure to back it up with a solid posttraining
supplement and meal plan. Remember,
it all comes down to repairing those torn fibres
and nutrition is the key in doing so!
Hi my name is Kenny. I currently weigh 85 kilograms and
would like to get to 90 kilograms. I’m struggling to build my
upper chest and was wondering if F101 would be able to help
me out. This is what my current CHEST ROUTINE looks like:
1. Barbell Bench Press 3x Warm Up x 15 reps
2. Barbell Bench Press 5x 12,10,8,6,6
3. Incline Dumbbell Press 4 x 10
4. Incline Dumbbell Flyes 4x12
5. Chest Dips 4x Max
Here is the training plan
we suggest:
You can do the following training plan for
approximately four weeks before switching things up:
1. Barbell Bench Press (Warm Up) 2x 10-15
(Upper chest focus)
2. Incline Barbell Press 3x8
3. Reverse Grip Smith Machine Chest Press 3x10
4. Incline Dumbbell Cable Flye’s (superset with)
5. Chest Dips 3x 12
(Lower and middle chest focus)
6. Flat Dumbbell Press 2x 8-10
7. Cable Crossovers 2 x 12
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