Timeline Photos

If you slipped up last week, made some wrong decisions towards you goals, remember you have the power to make it right, RIGHT NOW! Your next meal, your next workout, your next decision can move your forwards. Write down your goals, no matter how big or small, no matter how silly they may seem to others and get to work on them! You have the power, you CAN do it! It all starts with YOU!

Timeline Photos

SUPER SET ARM WORKOUT Super set are two exercises completed one after another with no rest to help with muscle growth and increased training intensity. Both exercises can be done on the same muscle or two muscle that work together I.e biceps & triceps. Personally I use supersets every time I train arms as I feel it maximises my workout time and hit the muscle hard & fast. Arms aren't a big muscle group so I like filling them with as much blood as possible and then getting out of the gym to recover. SUPER1️⃣ 🔹Straight Barbell Skull Crusher 2 warm up sets of 20 Reps 3 working sets of 10-8-6 1 drop set* of 6 into 20 Reps 🔸Incline Bench Dumbbell 'W' Curls 2 warm up sets of 20 Reps 3 working sets of 12-10-8 1 drop set* of 8 into 20 Reps *Drop set is do a weight that you can complete the set amount of reps and then drop to a lighter weight to completely fatigue the muscle SUPER2️⃣ 🔹Laying Incline Bench Rope Cable Overhead Extension (boy that's a mouth full) 3 sets of 12-15 Reps 1 drop set of 12-15 into 20 Reps 🔸Dumbbell Hammer Curls 3 Sets of 12-10-8 1 drop set of 12-15 into 20 Reps SUPER3️⃣ 🔹Reverse Grip Tricep Pushdowns (Straight Bar) 3 Sets of 20 Reps 🔸Incline Bench Hanging Dumbbell Curls 3 Sets of 20 Reps JOB DONE 👍🏻 This should take about 30-40 mins and feel your arms feeling completely smoked 💪🏼🔥😅😵 Give it a try on your next arm day or workout. Chris Rowley Personal Training

You know you have some dedicated clients when they come to you session straight from having a tattoo done 😂💉💪🏼 #NoExcuses

The difference between who you are and who you want to be... is what you do 💯

Always good fun working with @cazzydoneill80 and Sarah Cook. Shame that the third musketeer, Suzie wasn't able to make it today due to illness. After working some heavy leg press we moved onto this intense leg circuit: 🔹15 x Bodyweight Squats 🔹Walking Lunges 🔹 Med Ball Down Ups 🔹200m Run 🔸3 Rounds 🔥💪🏼 Awesome Workout Ladies 😊#ProudPT #chrisrowleypersonaltraining

LIGHTER/PUMP ARM WORKOUT 🔹Earlier in the week I posted a heavy arm workout aimed at building size of your arms. This workout is aimed at definition and shaping the arms. Even though this is a challenging high rep workout this is good for both men and females. There is more emphasis placed on the triceps as this makes up 2/3 of your overall arm muscles. Super Sets - no rest between exercises. Rest after 2nd exercise. Complete all exercises with intensity but good form 🔶TRICEPS 🔸Close Grip Bench Press with Resistance Bands - 3 sets of 20 Reps 🔸Banded EZ Bar Skullcrushers - 3 Sets of 20 Reps 🔷BICEPS 🔹Barbell Curls 3 Sets of 20 Reps 🔹Banded Kettlebell Curls (video) 3 Sets of 20 Reps 🔸Single Arm Cable Pushdowns (across body) - 3 sets of 15 Reps Then on same arm... 🔸Single Arm Dumbbell Extensions - 3 sets of 15 Reps Go back to other arm and repeat 🔶TRICEP Blood Pump Finisher - 2 Circuits 🔸Cable Straight Pushdown - 20 Reps 🔸Standing Overhead Dumbbell Extension - 10 Reps 🔸Rope Cable Pushdowns (with a 5 second squeeze at the bottom of each rep) - 10 Reps 🔸 Rope Cable Pushdowns (no pause) - 20 Reps 60 seconds rest then repeat 🔷BICEP Blood Pump Finisher - 1 Set Dumbbell Curls "Run the Rack" ⚪ Beginner version - start at 10kg do 6 reps per arm, then 8kg do 8 reps per arm, 6kg do 10 reps per arm, 4kg do 12 reps per arm, 2kg do 20 reps per arm. 🔴Advanced version - start at the heaviest possible weight BUT WITH GOOD FORM that you can do 3 reps per arm, drop 2-4kg and do as many reps as possible with that new weight, and keep going until you get down to around 4-6kg dumbbell and finally finish with 20 Reps all out failure. #chrisrowleypersonaltraining

Try this tough Tri set on for size next time you hit legs next week. Do all three exercises back to back no rest then rest only 45-60 seconds and repeat 4 times. 🔸Double Kettle Bell/Heels Raised Front Squats (no lock out at top) - 10 Reps 🔸 Bodyweight High Step Ups (higher than knee height) - 10 Reps per Leg 🔸Leg Press - Close foot Stance - 20 Reps Keep the technique perfect on all movement and keep the intensity high on all the exercises. You be leaving feeling a good burn in the legs and sweat on from the pace 😅🔥💪🏼 Chris Rowley Personal Training

Nice little shoulder warm up for any upper body workout. Pick a 1-2kg plate or Dumbbell and start with a controlled side lateral raise, move into a front raise, shoulder press then a very controlled lowering of the weights. 🔑Key Points here is to keep you abs tight and your back straight.

HEAVY ARM WORKOUT Aim of workout to build size at the beginning of the workout with heavy compound movements then finish by flooding the muscle with as much blood as possible to help stimulate muscle growth & repair. Heavy Movements - with good form ▪️Close Grip Bench Press with Resistance Bands 4 Sets of 12-10-8-6 ▪️Banded EZ Bar Bicep Curls 4 Sets of 12-10-8-6 ▪️EZ Bar Skull Crusher 3 Sets of 10-12 ▪️Seated DB Curls (video) 3 Sets of 10-12 Blood Pump Finisher - 2 Full circuits then rest no longer than 45-60 seconds 🔸Cable Straight Bar Curls - 20 Reps 🔸Rope Cable Pushdowns - 20 Reps 🔸Hammer Rope Bicep Curls - 20 Reps 🔸DB Tricep Kickbacks - 20 Reps #chrisrowleypersonaltraining

Unless you prepping for a fitness show and you need to be less that 6% body fat, be flexible with your diet, cut the excuses and enjoy your food 💪🏼 Btw the Italian Chicken was amazing 😍👌🏻 All of these are cooked in a microwave in under 5 mins! #KnowYourMarcos #EnjoyFood

The road to greatness is not marked by perfection but the ability to overcome adversity and failure...#ChaseYourGreatness

Timeline Photos

Had a blast yesterday with Eastleigh Swimming Club at Crystal Palace National Sports Centre. Took a group of 17 young swimmers through a strength & conditioning circuit and core workout. These kids have never stepped foot in a gym or used any equipment like med balls, skipping ropes etc. So I was really impressed how well they did. If you know any local sports team or clubs that need help getting fastest, fitter or stronger, message on Facebook to discuss their requirements. Thank you to Crystal Palace Sport centre for the excellent facilities and using all your equipment. #chrisrowleypersonaltraining