
Home About CIGARE Vision Season one Zino Etienne Christopher Meet The Crew Fitness Instructor The C.I.G.A.R.E Song ATTV Next Episode Supercar Challenge Sky Diving Wheelie School Rinspeed Peroni Chef 2 Gym Talk CIGARE Girls Behind the scenes Going Wrong! FOURTEEN40 Gallery Previous Episodes Lamborghini Sailing Cooking Boxing CIGARE Girl Aerobatic Flying BMW Vespa Cooking with Chris Spyder CIGARE Girl 2 Mercedes Museum Italian Shopping McBute Sinyabi Cooking with CoCo Fencing CIGARE Girl 3 Audi Driving Experience Ducati Tours Croc Cage Diving Cooking with Stuart Rinspeed CIGARE Girl 4 Pagani Factory Jet Ski Racing Cooking with Zino Wine Tasting Ostrich Racing CIGARE Girl 5 Adventure Racing Audi R8 Cooking with Etienne CIGARE Girl 6 Lambo Museum Quad Biking Rinspeed 2 Cooking with Stuart 2 RJ Benjamin CIGARE Girl 7 Muscle Cars National Drift Day Gladiator Training Justin Bonello Peroni Chef Selection CIGARE Girl 8 Zonda Test Drive Drift Training Archery Cooking with Stuart 3 CIGARE Girl 9 BMW 2 MX Peroni Chef Fourteen40 Music Video CIGARE Girl 10 Mercedes Benz 2 Peroni Yacht Drag Racing Patrick Holford CIGARE Girl 11 Peroni Cafe Enduro Patrick Holford CIGARE Girl 12 Friends and Partners Highlights CIGARE Girls Shashi Michelle Dorah Kerryn Whitney Dunay Jade Martinique Kaylene Laura Suzette The Twins Food Duck Breast Lucky Muffins Impala Fillet Bread Pudding The Breakfast of Champions Chicken Pasta Omelette Poached Eggs French Toast Fitness Stretching Conditioning Back Excercises Chest Exercises Ab Exercises Leg Exercises Arm Exercises Shoulder Exercises Bums and Tums Exercise Contact

Stretching
Conditioning
Back Excercises
Chest Exercises
Ab Exercises
Leg Exercises
Arm Exercises
Shoulder Exercises
Bums and Tums Exercise

If you need advice on fitness and training please drop Vince a mail ... vlambourn@yahoo.com

Our three presenters were taken through their paces by Vince at Planet Fitness.

Each week C.I.G.A.R.E will feature a fitness section. The team will start with the basics and build the perfect training session throughout the series. You will be able to get health, fitness and training tips right here from our experts including Zino - ex Mr. South Africa.

The 3 presenters will also provide you with their own training programs and you will also be able to contact them with any questions re different types of workouts.

In our fourth episode we take a look at what is required to obtain a chest so big, it would make Superman cry like a little girl.

This all begins with a proper Chest Workout routine...follow this, and in about 4 - 6 weeks, you'll see some significant change!

1. Standard Bench Press:

Start by picking a weight that you feel comfortable with.
REMEMBER: Start light, and work your way up until you find the weight that works the best for you.
After you've placed the adequate amount on the barbell, lie supine on a bench.
Dismount barbell from rack over upper chest, using wide overhand grip.
Lower weight to upper chest.
Press bar until arms are extended.
Repeat for 12 reps.
Do this for 2 sets of 12 reps each.

2. Incline Chest press /w Dumbbells:

Start by picking a weight that you feel comfortable with.
REMEMBER: Start light, and work your way up until you find the weight that works the best for you.
Sit down on incline bench with dumbbells resting on lower thigh.
Kick weights to shoulders and lean back.
Position dumbbells to sides of chest with upper arm under each dumbbell.
Press dumbbells up with elbows to sides until arms are extended.
Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder.
Repeat exercise for 12 reps.
Do 2 sets of 12 reps each.

3. Incline Flies:

Grasp two dumbbells.
Start by picking a weight that you feel comfortable with.
REMEMBER: Start light, and work your way up until you find the weight that works the best for you.
Lie down on an incline bench.
Support dumbbells above chest with arms fixed in slightly bent position.
Internally rotate shoulders so your elbows move to your sides.
Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position.
Bring dumbbells together in hugging motion until dumbbells are nearly together.
Repeat exercise for 12 reps.
Do 2 sets of 12 reps.

This concludes the Chest Exercise routine. Be sure to watch Episode 5, Wednesday the 4th of November at 20h30, on SABC3 to learn how to turn your abs into your own personal cheese grater.