Fighters Only

Issue 011

November -0001

The exercises featured have been provided by Danny Parkin, personal trainer and owner of Men at Work Gym in Newcastle, and have been demonstrated by Ian ‘The Rock’ Stocks. Ian is a natural body builder and fitness professional who holds the title of NPA British Lightweight Champion 2005. He has also placed 2^nd at the UIBBN Europeans and 5^th at the UIBBN Worlds.

BENCH PRESS 3-5 SETS | 5-12 REPS

1 : Arms should be slightly wider than shoulder width apart. Un-rack bar from overhead and lower to chest in a controlled manner. Count of two seconds is a good measure.

2 : When bar touches chest, press back up either with the same two second tempo or more explosively. Repeat one and two.

SQUAT 3-5 SETS | 5-12 REPS

1 : Take shoulder width or slightly wider stance under bar. Keep the arch in your lower back tight by inhaling and keeping the abdominals flexed. Push shoulder blades together and rest bar low on your shoulders.

2 : Un-rack from bar and squat down to 80- 90° from floor. Keeps abs and lower back tight supporting the weight throughout.

3 : Squat back up to just short of lockout (knees still slightly bent) and repeat.

BARBELL SHOULDER PRESS 3-5 SETS | 5-12 REPS

1 : Take slightly wider than shoulder width grip on bar and similar stance. Tilt head back slightly to allow bar to pass the face.

2 : Press bar up to just short of lockout. Lower bar to upper chest, then repeat. Lower back and abs should be supporting lower back as in the squat.

BARBELL BICEP CURLS 3-5 SETS | 5-12 REPS

BARBELL BICEP CURLS 3-5 SETS | 5-12 REPS 1 : Various width of grip can be used for this exercise. Force shoulder blades back and chest out as this maximizes the amount of work the biceps do.