Landeg Personal Fitness & Training

Landeg Personal Fitness & Training
We aim to suit all abilities and client needs, putting your health and wellbeing first.

Operating as usual

[02/11/18]   Are you considering Personal Training?

I’m now offering free one hour complimentary PT sessions as a ‘try out’.

Get in touch for details. I have limited spaces available.

[01/27/18]   Anyone for Arms, try this routine......

Biceps..........

Superset A
Incline dumbbell curl - 4 sets of 10 reps.
Hammer Curls - 4 sets of 10 reps.

Superset B
Close-grip EZ-bar curl - 4 sets of 12-10-8-8, increase weight
Wide-grip EZ-bar curl - 4 sets of 12-10-8-8, increase weight

Triceps..........

Superset A
Reverse grip push-down - 4 sets of 12, 10, 8, 8, 6 reps.
Bench dip - 4 sets to failure.

Superset B
Straight Bar triceps push-down - 4 sets of 10 reps
Dumbbell lying triceps extension - 4 sets of 10 reps

Keep the rest short, 90 seconds maximum, control the movement and get a good squeeze :-)

[01/23/18]   Chest routine to add muscle mass.

Dumbbell bench press. 4 sets of 6-8, 6-8, 8-10, 10-12 reps.
Barbell incline bench press. 3 sets of 6-8, 8-10, 10-12 reps.
Decline chest press. 3 sets of 8-10, 8-10, 10-12 reps.
Incline dumbbell fly. 3 sets of 10, 10, 12 reps, rest 60-90.
Pec-deck. 4 sets of 12 reps, reach failure the last set.

Job done.

[01/22/18]   Anyone training back today? Give this routine a go 💪

Hyperextensions 3 Sets of 15 reps
Deadlifts 4 Sets of 6-8 reps
Barbells Rows 4 Sets 10-12 reps
Close Grip Pulldown 10-12 reps
One Arm Dumbbell Rows 3 Sets of 8 reps

Perform each excersise with controlled movement (excluding Deadlifts) and keep rest periods to 90 seconds. Job done 💪

[01/19/18]   Anyone training shoulders today? Have a go at this routine 💪

Seated Machine Shoulder Press 4 X 14-18 reps.
Seated Side To Front Raises 3 X 14-18 reps.
Seated Side Lateral Raises 3 X 16-20 reps.
Seated Incline Cable Face Pulls 3 X 16-20 reps.

It’s a nice high rep routine which will good blood flow to the Delts. Keep the rear periods short, 90 seconds maximum and the rep tempo to 3 seconds.

Heavy weight is not needed, use a light weight and push through the reps, it’s not about how heavy you lift, it’s how to lift it💪 💪

[01/18/18]   Anyone training Quads? Have a go at this,

3 X Single Leg Extensions 14-18 reps
3 X Split Squats 14-18 reps
3 X Single Leg Press 14-18 reps
3 X Squats 14-18 reps

Keep the time under tension to 3 second negatives and the tears between sets to 60 seconds. Squats at he end will finish you off.

Have fun 💪

17/01/2018

Leg session with Karl and Rob. High volume session, these two gave it 100% on every set, when your like this half way through a session, you know your giving it all you got. Well done guys.

[01/17/18]   I am currently taking on new clients. Contact me for details :-)

Location

Telephone

Address


Caegarw
Merthyr Tydfil
CF454BE

Opening Hours

Monday 7am - 10am
5pm - 8pm
Wednesday 7am - 10am
5pm - 8pm
Friday 7am - 10am
11am - 12pm
Sunday 9am - 2pm
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