Marketing Assistant and budding transformer Phill gets an overview on what life will be like over the next 6 weeks during his transformation. When training, it's imperative to get a solid work-out plan, otherwise most lose the sense of purpose going to the gym and lose track of their ultimate aim.
For Phill though, this isn't an option, he's set on his goals and the Monster Team want to make that goal a reality. Strength expert Chris Brodie tells us more about toning up and the exercises needed.
"In such a short space of time the dedication needs to be there", Chris explains. "A set routine each time is optimal, focusing on 2 upper body and 1 lower body workout each week, should be enough to see a real difference in Phill's physique by the end of the 6 weeks".
During the upper body days, Phill will be focusing on:
- Bench Presses - 3 sets of 15 reps
- Standing Military Press - 3 sets of 15-20 reps
- Assisted Dip - 3 sets of 10-15 reps
- Pec Machine - 3 sets of 15 reps
The important thing to note is to keep the workout less than an hour, and don't pause for more than a minute between sets.
Talking specifics, ensure there's a Mind to Muscle connection, ensure you're using the right muscle for the job and, essentially, you're using it to it's full advantage. Indeed whilst pressing, focus on the negatives, so only spend one second going up, while spend 3 seconds going back down, this is going to intensively the training more and lead to better results.
At this stage for Phill, cardio isn't a particular factor in the work out as his priority isn't to burn fat, but more to develop his muscle tone and improve overall physique.
After the trial run, Phill said: "It doesn't seem too bad, the workout is really simple and achievable so I'm excited to continue".
With nutrition, Chris advises good clean meals including brown rice & pasta, chicken and low sugar sauces, as well as vegetables for additional nutrients.
In the next article, we'll look at the 'lower' day and check on progress with Phill.