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A Body and Abs like Stuart
Pilkington from Big Brother?
Big
Brother's latest contestant has certainly got some attention since entering the
house. Muscley Stuart Pilkington was an instant hit with the female
housemates and fans of the show, partly down to his impressive physique. His
washboard set of abs and muscled body became the
focus
of even more attention in the 'Big Brother' house, when housemates were asked to
picture him nude. So how does Stuart get his physique on shape. Here's some tips
and advice to get those abs popping out and biceps showing for summer.
Stuart Pilkington's Workout
Typically his regimen
requires probably five training days, splitting body-parts
working two in each session.
Rep ranges
should be kept between 6-12. the first set should always be your lightest, from
there you will increase your poundages.
WORKOUT
SCHEDULE:
Monday: Chest & Cardio
Tuesday: Biceps & Triceps
Wednesday: Legs/Hamstrings/Calves
Thursday: Shoulders & Traps
Friday: Back & Forearms
MONDAY: CHEST/ABS CARDIO
5 minute warm up on cardio machine
Cable Crossover machine light weight, couple of sets to get warmed up
Incline Barbell Press x 4 sets
Incline Cable Flyes x 4 sets
Flat Bench Dumbbell Press x 4 sets
Decline Press x 3 sets
Cable Crossovers or Pec Deck x 3 sets
ABS:
Cable Crunches, Ab Machine and decline crunches on steep bench
Cardio:
10-15 minutes
TUESDAY:
BICEPS & TRICEPS
5 minute warm up on cardio machine of your choice
Close Grip Chin Ups x 4
Barbell Curls x 4
Lying Cable Curls on Cable Crossover machine x 4
Bent Over Cable Curls x 4
Superset alternative curls light weight for as many reps as possible.
Dips x 4
Skull Crushers x 4
Rope Pushdown x 4
Big Bar Pushdown x 4
One handed cables light weight x 2
WEDNESDAY: LEGS/HAMS/CALVES
Quick warm up with 2 sets of light leg extensions.
Squats on Smith Machine (shoulder width stance) x 4
Straight Leg Deadlifts with barbell or dumbbells x 3
Seated Calf Machine x 4
Leg Press with toes x 4
THURSDAY: SHOULDERS & TRAPS
Quick warm up with 5 mins of cardio
Upright Row x 4 sets
Machine Press x 4 sets
Rear Pec Deck x 3 sets
Smith Machine Press x 4 sets
Lateral Side Raises x 4 sets
Barbell Shrugs or Smith Machine behind back x 4 sets
Dumbbell Shrugs x 4 sets
Optional: Abs routine from Monday
FRIDAY: BACK & FOREARMS
Warm up with 5 minutes of cardio
2 x sets of light back machine to get the blood flowing
Close Grip Lat Pulldown x 4 sets
Wide Grip behind neck pulldown x 4 sets
Bent Over Row x 4 sets
Machine Pull Back x 3 sets
One Arm Row x 3 sets
Deadlifts x 3-4 sets
Hyperextensions x 3 sets
Forearms:
Dumbbell Wrist Curls x 3 sets
Behind back barbell curls x 3sets
Reverse Grip Pulley Machine Forearms Curls x 3 sets
Conclude with 5 minutes steady cardio.
Stuart Pilkington's Diet
Getting a great body
requires a well balanced and
healthy diet - plenty of green leafy salads, low GI vegetables, lean meats, fish
and poultry. Avoiding sugar, high GI carbohydrates (such as bread, pasta,
flours, sugars, cakes, and general junk food) is essential to keeping the fat
off and the metabolism fired up. Here's an example of Stuart's Diet:
Meal #1 - Oats with Protein Shake, Multi vitamin, Fish
oil
Meal #2 - Chicken with Brown Pasta, 1 cup of water
Meal #3 - Meal replacement bar/Protein bar/shake
Meal #4 - 8 ounce Salmon Fillet, Jacket Potato, 2 cups
of water
Meal #5 - 2 Cans Tuna straight out of the can with two
slices wholewheat bread
Meal #6 - Protein Shake or Low Fat Cottage Cheese with
Rice Cakes
Want a body like Stuart?Join
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and in 48 hours you'll receive a tailored Diet Plan and Workout
Disclaimer: Stuart Pilkington has
no affiliation with Sixpacknow.com and does not endorse our product/s. The above
fictional article is for informational purposes only.
Big
Brother's latest contestant has certainly got some attention since entering the
house. Muscley Stuart Pilkington was an instant hit with the female
housemates and fans of the show, partly down to his impressive physique. His
washboard set of abs and muscled body became the 
