James Campion

Upper body and cardio session in the books.

2 x push, 3 x pull, 2 x conditioning.

2 working sets each, 6-10 reps on working sets.

3x per week (upper, lower, full body) is all you need to get in shape and stay in shape…

Old school bicep and tricep exercises for a full arm day with

Minimal equipment needed, maximum effort required!

My top tips for building round shoulders with dumbbells.

The dumbbell lateral raise is an exercise I’ve prioritised for building shoulders, although it isn’t a brilliant exercise on paper when it comes to its resistance profile, when done correctly, this exercise is key 🔑

1. Lean over slightly
2. Keep your arms long and aim outwards then upwards
3. Raise to the side but in a Y position, rather than a T position
4. Keep your palms facing the floor at the top
5. Use an ‘acceleration rep’ to improve tension during this exercise.
6. Stop just before the bottom to keep tension on the shoulder throughout.

Bonus tip - when you can’t complete full reps, continue with 10-12 half reps or as many as you can until you can’t even move your arm 😉

Sustainable fat loss - a nutrition plan and training plan that you can adhere to for the long term and lose weight at a relatively slow rate.

There are many roads to Rome, but some things are also set rules.

You need to be eating less calories than you consume.

You will need to get to the gym at least twice per week to maintain or build muscle mass while losing weight.

You will likely need to track your food and output to know how fast to lose weight, or what to change when you’re weight loss stalls.

Make healthy meals easy to access and make unhealthy foods harder to access.

Remind yourself of your ‘why’ and schedule in your training hours, cardio hours and steps/walking block hours so you have it built into your routine and lifestyle.

Let these actions become habits and you will lose weight the easy way 👍

Picking the right bicep curls for optimal growth is simple.

Pick one exercise that puts you (and ideally loads you) in a lengthen position a like an incline curl or dual cable curl.

Pick one experiential puts you in the mid-range: arms starting on line with your body; standing or seated dumbbell curls, barbell or cable curl.

Pick one in the shortened position: arms starting position close to your head: ideally a single arm cable curl set at head high, or a concentration curl.

2 hard sets of 8-12 reps, all out as many as you can of each, partial reps for the lengthened position curl variation. You’ll be cooked but most importantly; you’re hitting the muscles of the biceps in multiple degrees of flexion so you can target the complete bicep.

Often times I’ll see people doing the equivalent of a kipping pull-up in the pulldown machine.

❌ Rounding shoulders
❌ Caved chest
❌ Pulling yourself towards the bar
❌ Chin pushing forwards
❌ Rocking your body for momentum

Instead try to pull the bar down and in front of you. Keep your elbows tight to your sides and keep your shoulders down. Your main cue is ‘tall chest’ - feel like you’re pulling your chest UP to the bar. And don’t forget about to implement tempo: hold the bottom, slowly return to the top.