Fitness 101 September Digital Magazine

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[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 18 |
YO UR NEW LIFE ST TARTS HERE A WORLD LEADER IN HEALTH AND WELLNESS SUPPLEMENTS NOW IN SOUTH AFRICA Now’s the time to change your health, change your fitness and change your life! How you power that change is what GNC does best. As a world leader in health and wellness supplements, we have helped millions achieve their fitness goals. And now it’s your turn. @GNC_SA LiveWellGNC www.gnc.co.za 0860 254 257 only at CONCEPT STORES Available in larger stores September 2014 | 19
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Page 7 and 8: Latest news [TRAINING] MUSCLE TIP S
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Page 11 and 12: Latest news [SUPPLEMENTS] Pro Tip L
Page 13 and 14: Mobile apps [TECHNOLOGY] RunTastic
Page 15 and 16: AMPLIFY YOUR WORKOUT Take Ampli-Pum
Page 17: Latest news [Q&A] ASK THE F101 DOC
Page 21 and 22: [NUTRITION] 4.Bone Health | VITAMIN
Page 23 and 24: We tell you how [TRAINING] Building
Page 25 and 26: KILLER ABS WITH SQUATS AND BARBELLS
Page 27 and 28: We show you how [TRAINING] resting
Page 29 and 30: We show you how [TRAINING] #3 Overh
Page 31 and 32: We show you how [TRAINING] ahead at
Page 33 and 34: [GENERAL] 8TIPS to shred fat Septem
Page 35 and 36: [GENERAL] #4 Make your workouts fun
Page 37 and 38: #7 [GENERAL] Be flexible with cheat
Page 39 and 40: E Protein synthesis [NUTRITION] Eve
Page 43 and 44: [GENERAL] COMMERCIAL GYM VS HOME TR
Page 45 and 46: [GENERAL] Round 2: TIME You might t
Page 47 and 48: [GENERAL] Round 5: EQUIPMENT AVAILA
Page 49 and 50: [NUTRITION] Recipes Recipes by Heal
Page 51 and 52: Recipes [NUTRITION] INGREDIENTS: (S
Page 53 and 54: [GENERAL] DALE HORNE Meet September
Page 55 and 56: More about Dale Age: 30 Weight: 86
Page 57 and 58: [GENERAL] Andene THOMSON September
Page 59 and 60: [GENERAL] Sexybeautiful ANDENE THOM
Page 61 and 62: BODY MAKEOVER SERIES WEIGHT LOST IN

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