TIME TO GET SERIOUS MUSCLE DEFINITION READY FOR SUMMER HOLIDAY IN MAY … THE LATCHFORD EVANS WAY!

I recently changed my activity in the gym and that gave me a boost but Lee Latchford Evans advised me to try out a different system of training which worked for him in significantly increasing muscle mass and definition – working different muscle groups on different days.

TOP TIP

Always train the opposite muscle group the following day i.e. Biceps on Monday, then Triceps on Tuesday. This allows the biceps to grow and rest from intensive training.

I am now attending the gym 6 times a week to follow this system. My week looks like this:

Monday - Biceps, Upper Back, Abdominals (10 minutes of cardio)
Tuesday - Triceps, Shoulders and Chest (10 minutes of cardio)
Wednesday – Lower Back, Abdominals & 1 ½ hours of cardio
Thursday - Rest
Friday – Biceps, Upper Back, Abdominals (10 minutes of cardio)
Saturday - Triceps, Shoulders and Chest (10 minutes of cardio)
Sunday - Lower Back, Abdominals & 1 ½ hours of cardio

Monday Routine

BICEPS

Barbell Concentration Curls

3 x 8 reps 12.5kg each side

Dumb Bell Concentration Curls

3 x 8 reps 14 kg (repeat on both arms)

Two Handed Cable Curl

3 x 5 reps 50kg

Dumb Bell Hammer Curls

3 x 8 reps 12kg

Dumb Bell Concentration Curls

3 x 8 reps 14kg

UPPER BACK

Seated Row

3 x 8 reps 40kg

Lat Pull Down

3 x 8 reps 49kg

Barbell Upright Row

3 x 8 reps 30kg each side

ABDOMINALS

Declined Crunches

3 x 10 reps

Swiss Ball Crunches

4 x 10 reps

Lower Abs Leg Crunches

4 x 15 reps

Tuesday Routine

TRICEPS

Ropes Triceps Extension (Facing Machine pulling weight down)

3 x 7 reps of 40kg

Overhead Cable Triceps Extension (reversed facing away from machine pulling forward)

4 x 8 reps of 35kg

Bench Dips

6 x 20 reps

Dumb Bell Triceps Extension

3 x 8 reps 18 kg

CHEST

Chest Press
3 x 8 of 56kg

Pec Dec

3 x 8 reps 49kg

10 Press Ups in between each set of Tricep extensions

(total of 60 press ups)

Incline Press Ups

5 x 10 reps

Decline Press Ups in between each set of Single Arm Raises

4 x 10 reps

Swiss Ball Decline Press Ups – I do these in between my Ab Crunches

2 x 10 reps

SHOULDERS

Dumb Bells Shoulder Press

3 x 8 reps 10kg each hand

Double Dumb Bell Arm Extension standing on Bosu

3 x 8 reps 8kg

Single Arm Raise standing on Bosu

3 x 8 reps 8kg

This new routine has already made a big difference to the way I am feeling. I feel like I am getting more out of my comfort zone, and it feels great! According to Lee I will gain loads of extra muscle and look a lot more defined in 4 weeks time if I continue with this plan so I will do – just in time for my hols!

NEW PHOTOS?

I will be having new pictures taken very soon to show you the new and most current body I have achieved, but I want to work really hard to get the best results to show a big difference since the last time I was photographed. Keep posted to see the new me.

Find out next week how I have been getting on with Lee’s advice.

Homme