yearbook

workout
Personal trainer
Declan O’Sullivan
compiles a session
to really target your
muscular fitness
This workout is designed to create a high metabolic stress
within the body and promote fat loss, using a mixture of
large, multi joint dumbbell and barbell exercises to utilise
as much muscle as possible. The exercises are paired up in
super sets to keep the lactic acid from building up and delaying
the onset of fatigue, allowing you to work harder for longer. As
well as creating a high growth hormone response for fat loss,
this workout will also help to build muscle with a sarcoplasmic
hypertrophy rep range of 10-15.
A1: DUMBBELL SQUAT
(HEELS ELEVATED)
3 sets of 15 reps
Start by placing the heels of
your feet on some 2.5kg plates
or a foam wedge, and set your
feet at shoulder width. With
the dumbbells by your side
and shoulders squeezed tight,
descend down to your deepest
position whilst maintaining
your knees over toes and an
upright torso. Then, squeezing
the glutes and quads, drive
back to the starting position.
A2: DUMBBELL
STANDING
OVERHEAD PRESS
(NEUTRAL GRIP)
3 sets of 12 reps
Stand with soft knees and feet
under hips. Hold the dumbbells
on top of your shoulders in a
neutral position (palms facing
in). Ensuring the core is braced,
and then drive the dumbbells
overhead, keeping them in line
with the shoulder. Once fully
extended at the elbow, slowly
descend back to the starting
position and maintain tension
in the shoulder.
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK
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