Home Uncategorized AC’s Workout of the Week!

AC’s Workout of the Week!

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One of the most useful tools for a bodybuilder or athlete is their own body. It is a tool of resistance that is totally versatile, always available and can offer a great range of resistance depending on how you use it.

You can train every muscle in the body by using the body itself. All you will need is some basic equipment or structures that resemble the same shape. You don’t need a chin up bar if you have a tree with horizontal branches. You don’t need parallel dip bars if you have a couple of chairs. You can use nearly anything around you to do bodyweight exercises.

Bodyweight training can be done at home, at the gym, in a park or just about anywhere you want.

A good thing about bodyweight training is that you can use it to achieve a number of goals, whether that be hypertrophy, strength, muscular endurance or cardiovascular fitness.

So here is a great upper body workout that you can do just using your bodyweight. The rep ranges can all be adapted to suit a particular goal.

Press ups – 5 sets


If you want to add some difficulty you can do some of these variations:


Chin ups – 5 sets




Handstand push ups – 5 sets


Underhand chin ups – 5 sets


Dips – 5 sets


Do all 5 exercises, for all 5 sets to failure and then repeat. You will go through the full workout twice with 30 seconds rest in between each set. Try to do a variation on each exercise the second time that you do it.







I was always the small kid since I can remember and it was always the same when I started football when I was just 8 years old. This didnt change until I was 16, where for all of my sporting life until that point I hadn't had the luxury of being strong on the field or powerful. I remember I always wanted to have a '6 pack' so I would do around 2,000 sit ups a night (no that is not a typo) but apart from being seriously fit I didn't get many gains in the form of aesthetics. So in the summer of 2006 when I was 16 I bought a 50kg weight set from Argos where I trained my heart out in my bedroom 3 times a week completing a full body circuit and yes, I did grow! As soon I lifted my first weight my arms always seemed to grow well and my chest didn't and that is the same today! Then at the start of 2007 I was fortunate enough to meet for the first time I guy some of you may of heard of, Kris Gethin. It is by no coincidence we share the same sir name, he is my bigger cousin (older as well :)). Kris took me under his wing, gave me a training programme and a diet and said follow this, so I did. Kris probably got 10-20 emails a DAY asking questions because I wanted to learn and wanted to know everything right away! Over the years since then Kris always guided me and put me in touch with Neil Hill who I am blessed enough to call a very close friend today. Neil now guides me with my nutrition and training and that basically explains my background to date. In the last year I have also written masses of articles for various companies and magazines in the industry and I am also the editor in chief of my own magazine which came out January of 2011, Elite Physique Magazine! My future aspirations as an athlete is to achieve a very aesthetic 'beach body', my ideal would be a mini version of Arnie, that classic shape is unbeatable in my opinion. As an individual I strive to always better myself and my knowledge and to help others who are starting out like I was 5 years ago! Above all else, it is an absolutely huge honour to be the online editor of MonsterSupplements.com!


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