What are some of your favourite leg exercises? Squats Lunges Leg extensions What are your top 3 tips when training your legs? Challenge yourself and add some weight. Train legs at least twice a week. Make sure your form is correct. In your opinion, which is the most common leg exercise that people do incorrectly? […]
What are your 3 best go to Quad/thigh exercises? Leg press Squats Lunges What are your 3 best go to Hamstring/Glute exercises? Stiff leg deadlifts Hyperextensions Sumo squats Which is the most overrated leg exercise in your opinion? None. You need them all to work the different muscles that make up the leg. And the […]
I train abs three times a week. Ab Workout and exercises: Read Castro’s Full interview here! 1. Normal Planking 4 sets of 1 minute each. 2. Side planking right 4 sets of 1 minute each. 3. Side planking left 4 sets of 1 minute each. 4. Lying down crunches 4 sets x 20 reps 5. […]
What are your 3 best go to Quad/thigh exercises? Leg extensions Squats Reverse hack squats What are your 3 best go to Hamstring/Glute exercises? Stiffleg Deadlifts Lying leg curls Single Leg Standing Hamstring Curls Which is the most overrated leg exercise in your opinion? Smith Machine Squats as it limits your range of motion compared […]
Biceps: What are your 3 best go to biceps exercises? Straight Bar Bell Curls One arm cable curls with supination technique Standing two arm cable machine bicep curls What are your top 3 tips when training your biceps? Vary your intensity. Vary your exercises. Never do the same routine or intensity one work out after […]
Biceps: What are your 3 best go to biceps exercises? Barbell curls Preacher Concentration curls Which is the most overrated biceps exercise in your opinion? Layed back bicep curls, when done whilst resting on the bench. And the most underrated one? Standing bicep curls, if done correctly, you can get an added core workout as […]
What are your 3 best go to Back exercises? 1. Front lat pull downs They give my lats and upper back a nice workout and adds definition to the outer back areas. 2. Bent over Rows I believe in this exercise for overall back development. 3. Chin-ups Sometimes I go “Old School”. I’m not strong […]
Read Castro’s Full interview here! biceps routine: 1. 21’s – EZ bar curls Wide grip: 7 half reps. 7 half reps. 7 full reps. 5 sets light to medium: 10 – 12 reps heavy Rest period 45 seconds 2. Single arm Concentrated Curls 3 sets medium: 10 – 12 reps heavy Rest 45 seconds 3. […]
Download a printable workout log of Monique Lopes’ Intense Leg Workout, by sending an email to thefitnish[at]gmail.com with the subject line MONIQUE, and you will receive the download link straight to your inbox! Warm up: 800m run around the track. 1. triset, 5 sets of: 20 Back squats 20 straight leg deadlifts 50 Body weight walking lunges […]
How often do you train your abs? Off season I never do abs, I only introduce abs training 4-5 weeks before comp and then do them 2-3 times a week. How many exercises/sets/reps do you recommend when targeting just abs? I recommend 3-4 different exercises. Reps can range anything from 15-20 reps even to failure. I usually […]
