Strength , Cardio , Core . 🏋️‍♂️🏋️ #gymtraining #gymtrainer #fitnessworkout #lowerbodyworkout #epsom #fitnessclass #fitnessclasses #fitnesswork #auriolpark

🔥🏋️ #gymtraining #gymtrainer #workouttips #workoutroutines #fitnessworkout #lowerbodyworkout #epsom #musclemass

Getting back to full recovery @ben_mcdougall ⚽️🔥 #gymtraining #gymtrainer #workouttips #workoutroutines #lowerbodyworkout #epsom #strengthcoaching #sutton

💪 Get Fit in a Friendly, Local Group – First Class FREE in Epsom! 💪 Want to feel stronger, healthier, and more energised — without the pressure of a gym? Join our small-group fitness sessions in Epsom, led by a qualified coach in a supportive, no-judgement space. ✅ All fitness levels welcome ✅ Friendly, small group sessions ✅ Go at your own pace ✅ First class is FREE — no commitment! 🗓️ Class times: • Monday: 6:45pm – 7:35pm • Wednesday: 7:05pm – 7:55pm (Nescot Gym) • Friday: 8:30am – 9:20am • Saturday: 8:30am – 9:20am 📍 Most sessions at Auriol Park, Wednesday at Nescot Gym 👉 Message now to grab your free spot — we’d love to welcome you in! #fitnessclass #epsom #stoneleigh #fitnessclasses #fitnessbootcamp #cardiotime #tolworth #cheam #fitnesstrainers

Brilliant training session , focusing on lower body strength and core stability! #gymtraining #gymtrainer #workouttips #workoutroutines #fitnessworkout #lowerbodyworkout #epsom #corestability

Another full-body focused session with @ben_mcdougall - focusing on lower body strength and strengthening the shoulders, along with the muscles surrounding them ⚽️🔥 #gymtraining #gymtrainer #workouttips #workoutroutines #fitnessworkout #lowerbodyworkout #gymworkouts #upperbodystrength

Easing back into the gym with @ben_mcdougall . First few weeks back after a dislocated shoulder injury. Very light weight for upper body based exercises , whilst keeping the legs strong with fewer reps., but more weight. 🔥⚽️ #gymtraining #gymtrainer #workouttips #workoutroutines #fitnessworkout #lowerbodyworkout #epsom #gymexercises

Full-body session with @jabarii03 😭⚽️ #gymtraining #gymtrainer #workouttips #workoutroutines #fitnessworkout #fullbody #gymtips #musclegains

Here we go! Add this arms’ workout to your training routine! 💪 1. Triceps Pushdown Keep your elbows tucked in close to your sides throughout the movement to isolate the triceps properly. 2. Cable Curls Maintain a controlled tempo and avoid swinging your body to ensure the biceps are doing the work. 3. Hammer Curls Keep your wrists in a neutral position and focus on squeezing the biceps at the top of each rep. 4. Reverse Forearm Cable Curls Lead with your knuckles and keep your elbows stationary to maximise forearm engagement. #gymtraining #gymtrainer #workouttips #workoutroutines #gymworkouts #armsworkout #armsday

great training session - credit to @reekstrength 🔥. Few coaching points ⬇️ 1. Barbell Back Squat Keep your chest proud and your back straight throughout the movement to maintain proper spinal alignment. 2. Leg Press Ensure your knees track in line with your toes and avoid locking them out at the top of the movement. 3. Hamstring Curl Control the tempo, especially on the eccentric (lowering) phase, to maximise hamstring engagement. 4. Hanging Leg Raises Avoid swinging by bracing your core and raising your legs in a slow, controlled manner. #gymtraining #gymtrainer #workouttips #workoutroutines #fitnessworkout #lowerbodyworkout #gymworkouts #legdayeveryday

Back to work with Dylan 🔥⚽️ #gymtraining #gymtrainer #workouttips #workoutroutines #lowerbodyworkout #gymworkouts #weightlifters

Incline Smith Press — 4x6 | heavy DB Chest Press — 3x8 | moderate Shoulder Press Machine — 3x6 | heavy Seated Cable Row — 4x8 | moderate One-Arm Row — 2x12 | moderate Cable Hammer Curls — 4x12 | light #gymtraining #gymtrainer #workouttips #workoutroutines #fitnessworkout #upperbodyworkout

Lower body and core work with @cf.04 🔥 #gymtraining #gymtrainer #workouttips #workoutroutines #fitnessworkout #lowerbodyworkout

Heavy leg day can be quite tiresome… always ensure you work the hamstrings if you choose a quad/glute based exercise (squat, deadlift, leg press) . • Leg Press – Ideal for beginners or those looking to isolate the legs while reducing spinal loading. • Coaching Point: Keep your lower back pressed against the pad to avoid excessive strain on the lumbar spine. • Barbell Back Squat – A fundamental compound movement for developing overall lower body strength and power. • Coaching Point: Maintain a braced core and ensure your knees track in line with your toes to prevent instability. • Barbell Romanian Deadlift (RDL) – Excellent for targeting the hamstrings and glutes with a focus on hip hinge mechanics. • Coaching Point: Keep the bar close to your body and push your hips back while maintaining a slight knee bend. • Barbell Deadlift – A full-body movement that builds strength, particularly in the posterior chain. • Coaching Point: Engage your lats by pulling the bar into your shins before lifting to maintain a neutral spine. #gymtraining #gymtrainer #workouttips #workoutroutines #lowerbodyworkout #legdayeveryday #legdayworkout #squatday

1. Dumbbell Chest Press • Rationale: This compound exercise strengthens the chest, shoulders, and triceps while allowing for a greater range of motion than a barbell press, helping to improve muscle activation and symmetry. • Coaching Point: Keep your shoulder blades retracted and maintain a slight arch in your lower back for stability and optimal pressing mechanics. 2. Seated Incline Chest Press • Rationale: Targets the upper chest and anterior shoulders, promoting upper pec development and improving overall pressing strength. • Coaching Point: Control the eccentric (lowering) phase, bringing the handles down to chest level before pressing back up explosively. 3. Pec Deck Machine • Rationale: Isolates the chest muscles, particularly the pectoralis major, providing a controlled movement that enhances chest contraction and muscular endurance. • Coaching Point: Squeeze your chest at the peak of the movement and avoid letting the weights touch to keep constant tension on the muscles. 4. Seated Cable Pulldowns • Rationale: Strengthens the latissimus dorsi and upper back while improving posture and pulling strength, making it a great alternative to pull-ups. • Coaching Point: Keep your chest up and pull the bar to your upper chest while squeezing your shoulder blades together at the bottom. 5. Barbell Shrugs • Rationale: Focuses on building the trapezius muscles, which contribute to upper back strength and stability, improving posture and shoulder function. • Coaching Point: Lift the shoulders straight up without rolling them and hold the contraction briefly at the top for maximum trap activation. 6. Pull-Ups • Rationale: A bodyweight compound movement that strengthens the lats, upper back, and biceps while improving overall upper-body strength and endurance. • Coaching Point: Engage your core, initiate the movement by pulling with your lats, and avoid excessive swinging for a strict, effective pull-up. #gymtraining #gymtrainer #workouttips #workoutroutines #gymworkouts #chestworkouts #backdayworkout #backexercises

The barbell shoulder press is excellent for muscle development as it primarily targets the deltoids, particularly the anterior deltoid, while also engaging the triceps and upper chest. It allows for heavy loads, promoting strength and hypertrophy. Coaching point: Keep your core engaged and avoid excessive arching of the lower back to maintain proper spinal alignment. The seated Smith machine shoulder press is great for isolating the shoulders, providing stability and reducing the need for balance, which allows for a more controlled lift and greater focus on the deltoids. Coaching point: Lower the bar to just below chin level to maintain tension on the delts and prevent excessive shoulder strain. Dumbbell lateral raises effectively target the medial deltoid, helping to create broader shoulders and a well-rounded physique. They provide a high degree of muscle activation with relatively light weights. Coaching point: Keep a slight bend in the elbows and lift the dumbbells with control, ensuring the wrists stay in line with or slightly below the elbows. #gymtraining #gymtrainer #workouttips #workoutroutines #gymworkouts #upperbodystrength #shoulderworkout #shoulderday

Hard work with @tyrese255 🔥⚽️. Some highlights of our full-body training session . #gymtraining #gymtrainer #workouttips #workoutroutines #lowerbodyworkout #gymworkouts #lowerbody #upperbodyworkout #upperbodystrength

A tri-set of cable flys (regular, incline, and decline) is an excellent chest workout because it targets all areas of the pectoralis major, leading to well-rounded muscle development and a deep stretch with constant tension. Here’s why each movement contributes to a bigger, stronger chest: 1. Regular Cable Fly (Mid-Chest Focus) • This version emphasises the middle portion of the chest, helping to build thickness and definition. • Since cables maintain constant tension, they maximize muscle engagement throughout the range of motion. 2. Incline Cable Fly (Upper-Chest Focus) • By setting the cables at a lower position and bringing your hands upward, you shift focus to the clavicular (upper) fibers of the pecs. • A strong upper chest enhances the fullness and aesthetic of your pecs, contributing to a well-developed physique. 3. Decline Cable Fly (Lower-Chest Focus) • This movement emphasises the sternal (lower) portion of the chest, creating a more complete and fuller look. • The downward angle mimics the function of dips, which are great for lower-chest thickness. Why the Tri-Set is So Effective: ✅ Full-Chest Activation: Hits all areas for balanced development. ✅ Constant Tension: Cables keep muscles under load, maximizing hypertrophy. ✅ Deep Stretch & Contraction: Promotes better mind-muscle connection and greater muscle fiber recruitment. ✅ High Volume for Growth: Your 3x10-15 reps per exercise is a great rep range for hypertrophy, ensuring maximum pump and fatigue. This tri-set is a brilliant finisher after pressing movements or can be used as a standalone chest-builder. #gymtraining #gymtrainer #workouttips #workoutroutines #chestday #chestdayworkout #upperbodyworkout #upperbodystrength

(I wouldn’t suggest performing these exercises in one session… split them up throughout the week). Rationale below! ⬇️ 1. Neural Adaptations – Lifting heavy for lower reps enhances neuromuscular efficiency, improving motor unit recruitment and firing rate, which is crucial for strength gains. 2. Optimal Intensity for Strength – The 4-5 rep range strikes a balance between maximal strength development and managing fatigue, allowing for high force production without excessive strain. 3. Progressive Overload – Performing 3-4 sets ensures sufficient training stimulus while preventing excessive fatigue, facilitating continuous strength progression. 4. Exercise Selection – The compound lifts chosen (leg press, squat, deadlift, and RDL) target major muscle groups in the posterior chain and quadriceps, ensuring comprehensive lower-body strength development. By focusing on low reps and heavy loads, this protocol maximises strength adaptations, enhances force production, and supports athletic performance or powerlifting goals. #gymtraining #gymtrainer #workouttips #workoutroutines #gymworkouts #lowerbodyworkout #barbellsquats #legdayeveryday #legdayworkout #legpress

Coaching points ! ⬇️ 1. Seated Cable Lat Pulldowns – Keep your chest up and squeeze your shoulder blades together at the bottom of the movement to maximize lat engagement. 2. Incline Chest Press Machine – Maintain a controlled tempo and avoid locking out your elbows at the top to keep constant tension on your chest. 3. Pec Deck Machine – Focus on a slow and controlled squeeze at the peak of the movement to fully engage the chest muscles. 4. Barbell Shrugs – Keep your arms straight and lift through your traps, avoiding rolling your shoulders to prevent unnecessary strain. 5. Hanging Leg Raises – Engage your core and avoid swinging by controlling both the upward and downward phases of the movement. 6. Cable Wood Chops – Keep your core tight and rotate through your torso, not just your arms, to maximize oblique activation.