Dan Drumm Fitness

Dan Drumm Fitness REPS registered Personal Trainer specialising in strength and conditioning, weight loss, health and

29/07/2017

Chest and back Antagonist superset workout, plus a bit of arms at the end because every day is arm day 😉💪🏻

Press ups
Pull ups

Incline db press
Db row (doubles)

Db fly
Landmine row

Cable flys
Rear delt flys

Bicep curl
Tricep ext

4x10
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Benefits of antagonist superset training

1. Time efficiency
2. Increased strength
3. Increased muscle growth
4. More calories burned
5. Overload
6. Muscular balance



19/07/2017

My client smashing her one rep max 💪🏻100kg squat today 👏🏻👏🏻

Built the strength using an ascending pyramid starting from 70kg

Just need a little more depth but that will come now she's got a feel for the weight



High protein chicken sausages with scrambled eggs and chia seeds582 calories 9g carbs29g fats62g protein ...
24/06/2017

High protein chicken sausages with scrambled eggs and chia seeds
582 calories
9g carbs
29g fats
62g protein


22/06/2017

I tend to train shoulders with a lot of volume, so i like to superset or tri-set most of my routine. I only do one pressing exercise as my shoulders respond better to raises. The key is to listen to your body and do the exercises that work for you.
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1. Dumbbell shoulder press 4x10
2. Heavy partials / lighter full lateral raises 3x10
3. Lateral raises / front raise / rear delt fly 3x10
4. Prone barbell front raises 3x10
5. Upright row (with rope) 3x10
6. Cable rear delt fly 3x10
7. Dumbbell shrugs 4x12
8. Smith machine shrugs (behind back) 3x10



22/06/2017

The first six week challenge is done! Well done to everyone who took part, amazing effort from everyone!!

We start again on the 3rd July

Here are a few clips from lasts nights session



21/06/2017

Alternative high row using cable machine. Great exercise to hit the rear delts.


Start your day right with porridge, chia seeds and cranberries.Eating porridge for breakfast provides you with enough en...
21/06/2017

Start your day right with porridge, chia seeds and cranberries.

Eating porridge for breakfast provides you with enough energy for the first half of your day. Chia seeds are packed full of protein and fibre. Cranberries are a natural antioxidant and full of vitamin c.



Tuna steak salad, perfect for summer evenings23g carbs3g fat55g protein
20/06/2017

Tuna steak salad, perfect for summer evenings
23g carbs
3g fat
55g protein



Stay hydrated with this cucumber, lemon and mint water. Natural detoxifier, boosts immune system, improves digestive hea...
20/06/2017

Stay hydrated with this cucumber, lemon and mint water. Natural detoxifier, boosts immune system, improves digestive health and tastes great


You can still enjoy comfort food and eat cleanHigh protein chicken sausages and sweet potatoe mash with veg429 calories ...
09/06/2017

You can still enjoy comfort food and eat clean

High protein chicken sausages and sweet potatoe mash with veg

429 calories
37g carbs
10g fat
41g protein



07/06/2017

Looking to 🔥calories fast? Give this 3 minute Hiit circuit a try.
5 pull ups
10 box jumps
15 thruster
20 kb swings
Burpee until time is up
Repeat 2-4 times


Beautiful morning for a bootcamp
21/05/2017

Beautiful morning for a bootcamp

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Bournemouth

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