To develop a V shape like Peter Andre you need to build the lats (The wings under your armpits) and reduce the body fat around the waist.

1. Barbell bent over rows 3x 8-12
Hold the bar with an overhand grip with your feet shoulder-width apart. Keep your back flat and unlock your knees. Now bend forwards at the hips keeping your back flat until your back is 45 degrees to the floor. Pull the barbell to your waist and then lower to the starting position under control.

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1. Keeping a training log

This is so important because it is a blueprint of where you have been and the results that you have achieved. I have training diaries dating back to 1980. These diaries enabled me to fine-tune my training and learn from my personal experiences. I didn’t win five Commonwealth games by accident. I did it by combining sound training principles and using my diary to fine-tune those principles to suit my body. The memory is a poor substitute for the training diary. Trust me on this one, if you want an edge, break out the hardback book and start recording your efforts.

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The following table shows an example of a strength gain diet.
To gain strength & muscle, calories must be high and protein must
always be available. This is achieved by eating often and eating starchy
carbohydrates later in the day. 3 of the snacks include Protein shakes
and one includes Creatine.

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The aim of this work-out plan is to increase your one rep max in the bench press exercise. The programme should be done on two non-consecutive days every week, for example Monday and Thursday, or Tuesday and Friday. You will also need to change your diet to one that has more calories while maintaining a high nutritional value, especially in protein. You will also benefit from using Creatine during this programme.

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The table below shows how you would adjust your diet for fat loss.

Be your best produce excellent Protein shakes for fat loss. Click to order.

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In the chart below, find your weight in the left-hand column and your waist measurement in the right-hand column. Draw a straight line between the two measurements and where the line crosses the middle column (percent fat) will give you an indication of your body fat percentage.

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To gain muscle calories must be high and protein must always be available. This is achieved by eating often and eating starchy carbohydrates later in the day. 3 of the snacks include protein shakes and one includes creatine.

The Best Full Body Workout – The Routine

This routine is the most productive routine for developing muscle that I have ever come across. I have used it with clients and had fantastic results. In one case a gain of over 40lbs of muscle in one year! This routine is easy to follow and requires less than one and a half hours training per week. The workouts are short but intense and the principle is one of progression followed by complete recovery and adaptation. I will say that again recovery and adaptation.

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