Pre workout supplements can get you totally amped for your gym sessions. Nothing has worked better for me than the combination of the above pre workout supps. Altogether they should run you about £90/$120 and should last 2-3 months. Here’s what they do and how to dose:
Creatine – 5g – increases ATP (energy) production in the muscles and increase sarcoplasmic activity in the muscle
Beta-alanine – 4g – increases absorption of creatine and delays muscular fatigue
Citrulline Malate – 6g – increases nitric oxide that is readily available for the muscles and decreases DOMS
BCAAs – 5g – muscle repair
Coconut oil – 1 tsp – promotes fat loss, decreases lactic acid build up and spares glycogen (energy stores in muscles)
Espresso – energy & focus
Buying the ingredients and making your own pre workout supplements is now at your fingertips!
Face rows will help correct narrow shoulders and/or kyphosis (hunched back) by working the postural muscles in the upper back. Lying on a bench enables you to perform the exercise without having to worry about supporting your own spine. Great for beginners that need to build some foundation strength.
Main Muscles: Rhomboids, Lower Trapezius, Rear Deltoids
Key Points:
The bench should be on a 35 degree incline
Your chest should be above the edge of the bench
Keep your elbows above the bar and row to your face
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