How to write YOUR own Programme

April 17th 2015

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Like a VIRGIN at his 

first orgy….. THIS IS GOING TO BE QUICK…!

…No bullshit!!

It’s just a quick guide on a workout

that you can put together for YOURSELF…

you can change exercises around

as long as they fall into the same categories… 🙂

1. Pressing movement (Bench, Mill press etc)

2. Pulling movement (Bent over row, pull up etc)

3. Hinge (RDL, KB Swing)

4. Squat (Squat, Lunge etc)

5. Carry/core (Yoke, Farmers Turkish get up etc)

Thank you Dan John for Easy Strength!!!! (Top Coach!)

This is a workout that will build all round great

strength and size….!

Master it for great gains 🙂

Sean (Not A Virgin!) Cole (AKA Fitness Dad)

I want in…!

We are the only TRUE S & C Facility in PORTSMOUTH
and we pride ourselves by having the only accredited
S&C Coaches in the area…

Before you get in touch please note:

We are not the CHEAPEST, however we are the best at what we do…

If you really want a challenge and a change from the mundane,

then get in touch…. Only For the Strong willed…


Discover the reps and sets needed for increased strength in the gym for YOUR goals. Just “CLICK” the Book below to download YOUR “FREE” Guide…