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01/09/2026

Push Day Workout 💪

1. DB Shoulder Press + Lateral Raises — Superset

A1. Dumbbell Shoulder Press: 3–4 sets × 8–12 reps
A2. Dumbbell Lateral Raises: 3–4 sets × 12–15 reps

Perform both exercises back-to-back, then rest 60–90 seconds.

2. Incline Dumbbell Bench Press 3-4 sets × 8–12 reps
Rest 90 seconds between sets.

3. Cable Chest Fly 3 sets × 10–15 reps
Rest 60 seconds between sets.

Keep a slight bend in your elbows, bring your hands together and squeeze your chest at the contraction🔥

4. Single-Arm Tricep Pressdowns 3 sets × 10–15 reps per arm

Keep your elbow fixed by your side and fully extend at the bottom.

5. Push-Ups — Finisher 🔥 2-3 sets close to failure

30/08/2026

👉After 40, the main goal is to become stronger by lifting weights 💪

Muscle is one of your greatest assets as you age. It supports your metabolism, helps maintain bone health, improves balance and mobility, and makes everyday life easier-from carrying groceries to getting up off the floor💪

I don’t train to be smaller but I train to build a body that will support me for decades to come 🙌

Remember the number on the scale doesn’t tell the whole story but your Strength does 💪🙌♥️

👉The Impact of Micronutrients on Training: Protein Alone Isn’t Enough! 🙌👉You might think that consuming enough protein i...
29/08/2026

👉The Impact of Micronutrients on Training: Protein Alone Isn’t Enough! 🙌

👉You might think that consuming enough protein is all you need for muscle growth. But every contraction and relaxation of your muscles depends heavily on two important minerals: magnesium and calcium 💪

If these two key micronutrients are lacking in your diet, you may soon experience signs such as:

• Muscle cramps and spasms
• Longer recovery times
• A noticeable decline in athletic performance
• Chronic fatigue and low energy
• Reduced sleep quality

👉Getting enough of these micronutrients can support normal muscle function and, alongside proper nutrition, training, and adequate rest, help improve recovery and prepare your body for the next workout.

So, for better performance, don’t focus only on only macronutrients, remember micronutrients are an important part of your nutrition too!

-Magnesium (Mg) helps your muscles relax and release tension.

-Calcium (Ca) causes your muscles to contract💪

One helps lift the weight.

The other helps bring it back down🙌♥️

Hope this helps 🙏🙌♥️

03/06/2026

👉Out of the 640+ muscles in the human body the gluteus maximus is the largest, It is also one of the most neglected muscles in the body. ! We spend more time sitting on our glutes than using them.Its important to build Stronger glutes muscles!

👉Here is some of my favorite exercises I do on my glute days. You need to make sure you activate your glutes properly to wake up the muscles before you start your workout 🙌

ACTIVATION: 2-3 sets of body weight glute bridges
2-3 sets of single leg glute bridges

1-Hip thrusts 3-4 sets of 8-12 reps depending on the weight you are lifting ,

2-Box squats 3-4 sets of 8-12 reps, concentrate on eccentric movements,

3- RDL Romanian deadlifts ( correct form and technique is crucial to prevent lower back injuries )

4- Split squats 3 sets , 8-10 reps each side

5- Sumo deadlifts 3 sets ,10-12 reps

6- Reverse lunges elevated 3 sets , 10 each side

7- Finish with banded glute bridges for 50-80 reps depending on how heavy is the band 🙌🥵Remember consistency is the key 🔑🙌💪🥰

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Crescent Link Retail Park
Derry
BT47 5FR

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