Incentivising your butt

April 3, 2017 by  
Filed under The Fitness Bug

Buzzers… Moan-day (Just browse through the > tees and tanks to see what I mean… Ha)

As usual… Back track to the weekend newsletters > here. Because they go out everyday. But many

of us take the weekends off @ coming up for air. So… It’s not about missing out on them.


Incentivising your booty on this first Monday of April

Yup… I’m now going to encourage newsletter readers to become S-curve members.

Because that’s where you should be, along with the other S-curve members who are rising through

the ranks of S-curvishness. Aanu, Alicia, Stacey… All of ya…

Here’s the deal

Today…. We’re going to go over two split routines. The same as what we did in > this newsletter.

One for lower body and another for upper body.

And if you start on the 30 day challenge/Gold plan (Via > More buzz) in the next 48 hours… I will…

#1 Create video versions of them.
#2 Give you text description tweaks, based on your current situation.
#3 Schedule-in some live video workout sessions at some point in your first 4-6 weeks.

Current S-curve members. You of course don’t need to look at this. We know what we’re doing

with ‘you’ individually.

I think all active members are currently on strength progression tasks. Which means, they will reach

60-80% S-curvish between now and September.

Anyway… Here’s the short S-curve split routines.

Upper body

– Heavy single arm tricep extensions 2 x 15 reps, alternating sets with no rest in-between.

– Standing heavy bicep curls 2 x 10 reps on each arm. 2 minute rest in-between sets. You’ll probably

fail to reach the rep numbers on the 2nd set. And that’s OK.

– Heavy bench press 2 x 10 reps with a 2 minute break in-between sets.

– Standing dumbbell laterals 2 x 10 reps with a 2 minute break in-between sets.

Lower body (Heavy again)

– Squat machine squats x 10 reps  > Calf raises feet pointed straight x 20 reps/ Inwards x 20 reps/

Outwards x 20 reps. Repeat after 3-4 minutes.

– Standing dumbbell abductions 2 x 15 reps each leg. Alternating sets with no rest.

– Standing lunges 2 x 15 reps each leg, alternating. 2 minute rest in-between sets (You’ll probably fail

on the 2nd set on this one too).

– Ankle weight leg lifts 2 x 20 reps each leg. 2 minute rest in-between sets.

Heavy = When you are failing at the last few reps.

I’ve been testing these out since my return to all things ‘gym’ recently. And it’s looking good, for
those of you who want to experience fast buttgress/S-curve results.

Which means, we’ll have a new video workout routine coming between now and May. Yay.

Excitement time no doubt.

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