Lets get ripped

2 months ago  /  0 notes

Preview of what to come when my photos come out

2 months ago  /  2 notes

I’m a firm believer of superset … Super setting gets you results and I walk that talk. I walk it sexy too. If you have worked hard for what you have achieved then you have every right and left too to show off. It’s that simple… Anyway here is my last workout I’m posting for 2012 on tumblr and other workouts on tumblr will be updated every three months as hendrickfitness.com will have all updated, spanking, hot, challenging workouts for you, your friend, your training partner and even your enemy :)
Please choose weights that are challenging but not heavy as we are going for reps

Leg workout :

Leg extensions
Superset
Dumbbell squats

3 sets x 20 reps each

Seated calf raises
Superset with
Smith machine standing calf raise with step

3 sets x 25 reps each

Straight leg deadlifts
Superset with
Good mornings

3 sets x 15 reps each

Shoulder workout:

Lateral Raises
Superset with
Dumbbell shoulder press

3 sets x 15-20 reps each

Bent over lateral raises
Superset with
Upright row will dumbbells

3 sets x 15 reps with raises
3 sets x 20 reps with row

Seated shrugs
Superset with
Standing shrugs
5 sets 20 reps

Good luck and don’t forget to follow on twitter:

@supermanhf
@hendrickonline

Facebook:
http://www.facebook.com/HendrickFM

Website:
Hfpersonaltrainer.com
Hendrickfitness.com

4 months ago  /  1 note

Workout: what to expert when hendrickfitness.com launches

Ladies Version:

Warm up
600m jog

Stretch

Now .. LETS GO BABY :
500m row Level 8 FAST

400m run incline 8.0 whatever speed

300m standing up on bike highest level

200m sitting down on bike lowest level

100m bike standing up on bike

30 secs worth of push ups
30 secs worth of burpees
45 secs worth of push ups
45 secs worth of burpees

1min plank
45secs sit ups
1min plank in a push up position
45secs crunches

Imin squats
30secs jumping squats
1min lunges
30secs jumping lunges

1000m Row Level 6 

NO REST THROUGHOUT THIS WORKOUT!! NOW IF YOU LIKE THIS YOU ARE GOING TO LOVE IT WHEN www.hendrickfitness.com launches :)

Have fun wooooop!!!!

6 months ago  /  0 notes

Lets have fun it’s Halloween season :)

6 months ago  /  0 notes

HENDRICKS DIET:

Breakfast:
Turkey Wrap
Turkey
Cheese
Lettuce leaves

Snack:
Cottage cheese
Handful of walnuts

Lunch:
Prawn salad
Sweet potato

Dinner
Fish
Broccoli

7 months ago  /  2 notes

It’s been a long time but I’ve been busy in the gym and in the kitchen working on a body that doesn’t exist! Anyway while I have 5mins let me write down a quick weights exercise which is good for a pump up!

12 plyo push ups

Superset with

10 pull ups
(3 seconds coming down)
X 3 sets
—————-
12 Upright row

Superset with

10 Shoulder press
(5 seconds coming down)
X 2 sets
—————————
10 Bent over rows
(Under grip)

Superset with

10 Lat pull down
(8 secs coming up )

X1 set
———————
Once you have done this … That’s one round! You got two more. So three rounds in total.

Weight wise choose a weight YOU can do this with and the rule is you can’t change the weight at all so….. Feeeel that burn!!!!

7 months ago  /  0 notes

Hendrick’s / Superman’s Basic Food Diet on a normal day

Breakfast:
Porridge with blueberries in water

Snack:
Whey Protein Shake with semi skimmed milk

Lunch:
2 Baked potato with baked beans

Pre workout snack :
2 Oatcakes with peanut butter

Post workout snack :
Yoghurt with a whey protein shake and a handful of nuts

Dinner:
Turkey and baked sweet potato

Pre bed snack:
Spoonful of peanut butter

Twitter: supermanHF
Instagram: supermanHF

8 months ago  /  0 notes