Ok, so I have another shoot lined up. It has been a while since the last one, around 3 years now.

I am putting some new content together for the website and looking to create a kick ass motivational video to go with it.

In order for me to get in the best possible shape I have been quietly adding a bit of muscle mass over the last couple of months. I have put on around 8kg in the last 8 weeks, bear in mind that I hadn’t done any upper body weight training in the 8 months prior due to some serious cardio training taking priority. Fortunately with the training history I have my body has responded well.

Here is a look at one of the session – Chest and Back

<iframe src=”″ width=”640″ height=”1138″ frameborder=”0″ webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe> <p><a href=”″>Untitled</a> from <a href=”″>David Kingsbury</a> on <a href=””>Vimeo</a>.</p>

This was a 45min session and one of the last I will be doing in a calorie surplus! When the deficit comes into play ( Monday) I will be adding some HIIT and Low intensity into the mix but my weights sessions will remain very similar.

I typically only give myself 45min for weights sessions due to only having 45min. If I had an hour I would probably still only do 45min and spend the extra 15 answering questions and supporting #teamkingsbury

The session

1a -Incline bench – 4×6

1b -Weighted pull ups – 4×6

90sec rest between sets (with some emails going out too haha)

2 -Honest 8 incline bench – 8 sets of 8 reps with 30sec rest between sets and some angle adjustment to account for fatigue, same weight all the way through.

3 -50 Club Bodyweight rows – Start with a 12 rep set (no more no less) and keep going with 20-30sec rest between until you hit 50 reps.

4a – Bodyweight skull crusher – 3×10

4b – Med ball push ups -3×12

30sec rest

4c – Zottmans 3×12

4c – Cable Curls 3×12

Rest 90 and repeat.


If you are looking for an awesome upper body blast then look no further. This session favours intensity and focus over duration, get it done!


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