Chest workout

Have you tried that calf work out yet? Try this chest workout. First set, do half your max weight, do as many reps as you can, try to get 40 - 50 reps, then drop the weight, get another 10 - 15 reps. This is all out set to failure. 2-nd set go heavy 10 -15 reps. 3-rd set do the same, then go onto the bench press do 2 straight sets to failure. Then, the last set do all out set press as many as you can, then drop the weight. That's chest done. Not many sets but maximum intensity, that chest will be burning. Give it a go, it will be good for a change, rather than just straight sets. Remember, less volume and more intensity! Good luck :)

calf workout

Every couple of weeks I will give you new workout to try. This week its calfs. Try this: standing calf raises, put on a weight what is about half max weight, do a flat out set 40 - 50 reps, after this first set the calfs will be screaming, let your training partner complete his set then go straight back in double the weight and go all out 15 - 20 reps if you can. Then go on to seated calfs, load it up max weight and do as many as you can, then drop a weight, keep descending the weight till you cant move it. Then go to the leg press machine, load it up max weight, put your feet on the edge of the plate (were you would but your feet), press out as many as you can squeezing hard on them toes, do as many as you can, again drop the weight all the way down... That's calfs done. At this point you should be finding it hard to walk. Limp to the counter in the gym and get that protein drink in you.

Best protein drink for after training is whey protein isolate. Its quick in the system. Good choices are Nectar, Breezer, Isopure and GN Platinum Protein.

Give it a go :)

All the best

Mark