Summer Essentials


After the past week here in Sydney, you could be forgiven for thinking that summer had already arrived, with temperatures hitting the mid 20’s.

You know what they say, sun’s out – guns out! But are you ready to ditch the shirt on a packed Bondi Beach just yet? If you answered no, then we’re right there with you but don’t fret, we have some sneaky pointers to turn your dad bod into a ripped rig in less than 10 weeks.

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First of all, don’t neglect cardio. If you’ve been hitting the gym for a while already and getting your winter bulk on then you’re probably cringing at the term ‘cardio’ because you feel you’ll loose your gains. It’s not the case – building muscle during bulking season is great but cutting is the killer.

Force yourself to get out and go for a run whenever you can. 2 – 3 times a week would be ideal for you corporate warriors. This will help you shed that layer of burgers and beer accumulated over winter and before you know it you’ll be noticing some solid definition.

Now, singlet season is what Australia does best, so make sure you’ve got the goods for the weekend flaunt to Coogee Pavilion. Let’s get straight to the point here – 21’s are going to be your best friend and worst enemy all at the same time.

What are 21’s? It’s the name give to one of the best and also the quickest bicep workouts out there. Grab a bar bell that is a good weight for you, get yourself into some open space and start with your arms completely straight and the bar touching your thighs.

Bicep curl the bar half way up only so that your arms are at a 90 degree angle but no further. Repeat this action 7 times.

On your 7th rep, hold at that 90 degree angle and now do 7 reps from there to your chest. Your final 7 will be the full motion from your legs to your chest. Boom – 21!

This might not sound like all that much but it’s a guaranteed bicep builder that will get your arms looking huge in just a few weeks.

Team this with a good diet, a consistent weekly routine and go easy on the beers and you’ll be in a good place come summer.

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