FIT'N'FLEXED EPISODE 3 - SUMMARY

By Dayne Hudson

THE IVAN SADEK FIT'N'FLEXED CHEST WORKOUT:

 
3 x Incline Dumbbell Press (with 3 warm up sets)
 
3 x flat Dumbbell Press
 
3 x Dumbbell Flies
 
***Supersetted with***
 
3 x Bodyweight Push Ups
 
3 x Standing Cable Flies. 
 
 

THE LUKE SCHEMBRI FIT'N'FLEXED CHEST WORKOUT: 

 
3 x Incline Barbell Bench Press  (with 3 warm up sets)
 
3 x Flat Bench Press
 
3 x Dumbbell Flies
 
***Supersetted with***
 
3 x Bodyweight Push Ups
 
3 x Standing Cable Flies. 
 
 

SUPPLEMENTS - PROTEIN POWDER

 
Read the FIT'N'FLEXED article on protein powder HERE.
 
 

AUSTRALIAN CUISINE with BEN FORDHAM, Channel Nine and host of Australia's top rating Drive show "Sydney Live" on Radio 2GB. 

  • Kangaroo steak with asparagus
Directions:
 
KANGAROO
  • Heat bbq for 5-6 minutes on HIGH
  • Place the well oiled Kangaroo on the grill
  • Cook for roughly 5-6 minutes before turning over.
  • Aim for a medium rare finish, as Kangaroo can be very tough if over cooked!
 
ASPARAGUS
 
  • Apply some olive oil and salt to the asparagus, placing them horizontally to ensure they don't fall through the grill!
  • Allow for a crispy finish, and serve. 
 
WALL BALL
 
Get involved with Sydney's COOLEST community sport!
 
 
 
INSTAGRAM HASHTAG: #starsofwallball 
 

 

 

INTERVIEW: Sydney Roosters NRL Grand-final winning Captain, ANTHONY MINICHIELLO. 

 

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