North Shore Elite

ARM WORKOUT FOR THICKNESS
1. Scott curls; 3 sets of 6-10 reps.
💪take the seat off the preacher curl, and make the arm rest go as high as it can. You will be curling from the opposite side to give yourself more range of motion! Tempo is crucial here: 4 seconds on the way up, 1 second squeeze at the top, 4 seconds on the way down and no pause at the bottom. This will keep A TON of tension on your biceps
2. Tricep bench dips; 3 sets of AMRAP
💪 put your feet on a bench so you can set plates on your lap. From here your gonna dip down by ONLY hinging at the elbow and coming back up with a slight hip pop at the top. Your long head will be screaming!
3. Barbell curls w/ band tension; 3 sets of 10
💪a curl you MUST do in the squat rack 😂 use a tension band to add some resistance by placing it under the rack
4. Trap bar close grip bench; 3 sets of 6-8
💪Go heavy on this! The awkwardness of the trapbar will make your triceps and chest work extra hard
5. Lying reverse curls; 3 sets of 10-12
💪 the reverse grip will make your long head and forearms works
6. Tricep extension; 3 sets of 10-12
💪 shifting your elbow back on the negative will add major tension to your long head! Squeeze down and not into your body!

When it's a holiday and the gym closes early 🤣 you don't always have to hit the gym to break a sweat. is always a good north van hike! with the boys

BEST CHEST EXERCISE FOR AESTHETICS!? Incline dumbbell bench press takes the cake. Everyone thinks a heavy bench press equals having a massive chest, but a barbell bench press uses a lot of triceps and shoulders. Incline movements put the tension on the upper chest; which is where most attention should be paid from a physique / bodybuilding angle. A common problem with this exercise is not going low enough to open up the chest and using mostly shoulders and triceps. Here's how to do it:
1. Don't guess where your stretch is; landmark the Dumbbells right to the outside spot of your chest. This will help with consistency and take stress off the shoulder joint.
2. Keep your back flat and tight on the bench; this will help support you as you get heavier.
3. On lockout, don't lock out the elbows hard but rather stop the movement with the chest fully contracted. There should be no need to touch the Dumbbells together.

SHOULDER MOBILITY!!!
Use these exercises as a warm up before your next upper body day and you will feel much smoother! 1. Shoulder circles- keep thumb up and scoop on the way back!
2. Prone shoulder rotation- keep both arms even, and keep wrists elbows and shoulders higher rather than lower 3. Shoulder dislocators- keep arms moving evenly 4. Unilateral reverse fly- don't shift your back, ease into it and try and get a bit higher each time.

Best video ever!
Love the last part when he looks back at the year, and a lot has changed, but the catalyst for that was working out.
Work. Eat. Go to the gym. Sleep.
Get those done, and everything else falls into place.

Dabbin on em like the usual! Other than trying to jump on a car, box jumps serve a ton of functional purposes for clients. Not only is it great for athletes who want to add vertical height and explosive power, they are great for the general population too as you have to be coordinated and durable to do them!

HOW TO INCORPORATE INTO YOUR PROGRAM: Box jumps, like any explosive movement should be kept to 3-5 sets of nothing over 5 reps. Unless your doing crossfit, box jumps require a full triple extension *ankles, knees, hips* and after only a few reps your hips will stop firing as effectively.