Alex Crockford's BCAA Workout

Work back, chest, arms and abs with creator of the #CrockFit app and fitness programmes, Alex Crockford. Alex is famed for helping people get fitter and healthier via sustainable workouts that are both effective and attainable.

Alex first became a PT in 2011 and only started fitness modelling in 2015, but he has already accrued over 200k Instagram followers and is working with the top fitness brands in the UK and Europe.

He attributes his overnight success to his all-year-round lean physique and approachable personality that makes fitness fun for everyone.

“I’m no Arnold Schwarzenegger, but people follow me because I inspire them to keep going no matter what,” says Alex.

“If you want to build serious mass you’ll probably be training using a split routine, but if you’re working towards a fitter, leaner physique, I find this back, chest, arms and abs blast really effective when performed three times a week for both upperbody muscle maintenance and sustained low body fat.”

EXERCISE: Pull-ups

WORKS: Back SETS/REPS: 3 sets to failure

HOW TO: Hold onto the bar and pull yourself up, the aim being that your chin should go above bar height. Pull your elbows down your back as you lift. If this is tough, switch to a chin-up grip or use an assisted machine.

EXERCISE: Pulldowns

WORKS: Back

SETS/REPS: 4 x 10 HOW TO: Place your hands wide and start with your arms fully extended. Use your back to pull the bar in towards your chest and squeeze your shoulder blades together as your elbows come back and down. Control the weight back up until your arms are straight.

EXERCISE: Incline Chest Press Machine

WORKS: Chest

SETS/REPS: 4x10

HOW TO: Set the seat height so the handles are in line with your chest. Push the handles forwards and upwards using your pecs, but keeping your shoulders down and everything engaged, pause for a moment before bending the elbows to return to start position. This exercise can be done on an incline bench with dumbbells too.