He’s currently appearing on brand new reality show Survival Of The Fittest.
And personal trainer David Lundy has already caught the eye of co-star Georgia Cole, who was the first to share a steamy moment with the personal trainer on the ITV2 series.
It seems, therefore, that his efforts in the gym have paid off, with the fitness enthusiast displaying one of the most impressive physiques on the show, which pits the men against the women in a battle of the sexes.
‘I wanted to get myself in the best possible shape for the show!’ Survival Of The Fittest hunk David Lundy has revealed how he honed his physique for the new reality series
David revealed to MailOnline just how he managed to sculpt himself ahead of the African-based reality series.
‘Being a personal trainer and fitness model I wanted to get myself in the best possible shape ahead of the show,’ he said, before his appearance on what is being called ‘the new Love Island’.
‘It’s not just about doing the right exercises you also need to fuel your workout with the right nutrients so you can get maximum results when you hit the gym,’ he added.
David Lundy, who has co-founded the XF Brand – a fitness regimen that incorporates the entire spectrum of high-end health products and services – has shared with MailOnline some exclusive workouts, demonstrating how he managed to get TV-ready.
TV ready: ‘Being a personal trainer and fitness model I wanted to get myself in the best possible shape ahead of the show,’ he said, before his appearance on the ITV show
ABS:
Leg Raises:
· Hang from a pull up bar with hands just wider than shoulder width apart.
· Without swinging contract from your core to bring your legs, either straight or bent, to as close to 90 degrees as possible.
· Carefully lower your legs simultaneously back to hanging.
· Avoid swinging throughout the whole movement by keeping core engaged and maintaining a steady speed.
Leg Raises: Hang from a pull up bar with hands just wider than shoulder width apart
Crunches:
· Using an incline bench, hook your feet under the padded rests and lie flat on the bench.
· Keeping your neck neutral, contract from the abdominals and bend from the hips until you are at sitting position.
· Reverse the movement in a slow and controlled manner until back to flat.
· Keep core engaged from start to finish.
Core construction is critical and abs are for life, not just for the poolside or beach-front, and it’s a common mistake to think that throwing a few ab exercises in at the end of a work-out is going to deliver that wash-board look – that’s simply not going to achieve any goal.
Crunches: Using an incline bench, hook your feet under the padded rests
A full and strategic plan needs to be set in place to include sets, exercises and weights with a clearly defined work-out routine that can be done on a regular basis and works in tandem with a sensible, balanced diet.
I would recommend that the routine is split into the divided sections of the core. Specifically target the main upper abs, the lower abs as well as the obliques and lower back; not only will this provide you with a lengthier workout, it will give you variety to keep you focused and motivated. What’s more, with the abdominal muscles recovering within seconds compared to other muscle groups, there’s no excuse not to turn up the intensity and get those reps out!
Post-workout, ensure you stretch out the area with some ‘Supermans’ or Hyperextensions to prevent any lower back soreness.
Core: Keeping your neck neutral, contract from the abdominals and bend from the hips until you are at sitting position
ARMS:
Bicep Curls:
· Stand with feet hip width apart and weight firm to the ground. This move can be done with either dumbbells or an EZ bar with arms just past hip width.
· Engage your core and begin the movement from the elbow using your biceps to control the action. Keep elbows tight throughout the movement as you bring your arms up to chest height.
· Reverse the arms slowly and controlled down to the starting position rest in front of the thighs.
· Avoid swinging the arms, back and neck, if necessary lower the weight added to the bar.
Bicep Curls: Stand with feet hip width apart and weight firm to the ground. This move can be done with either dumbbells or an EZ bar with arms just past hip width
Hammer Curl:
· Done with two dumbbells this exercise is done one arm at a time so it’s important to avoid swinging into the movement.
· Arm grip is turned into the body with hands kept parallel to the body.
· Start the movement from the elbow pivot, curling across the body towards the opposite shoulder. Squeeze the bicep at the top of the movement.
· Reverse the movement back to the side of the body and repeat with the other arm.
Hammer Curl: Done with two dumbbells this exercise is done one arm at a time so it’s important to avoid swinging into the movement
Rope Pushdown Unique Grip:
· Use the double-ended rope attachment for a pull down machine and grip one handle in each hand.
· Keep elbows tight to the body and begin the action with hands starting at chest height.
· Engage your triceps through the pushdown action, bringing the hands down to the side of the body until arms are straight and squeeze the triceps to finish the movement.
· Control the movement back to hands being at chest level without disengaging the elbows.
Strong arms not only look good but they’ll give you additional support when training chest, back and legs ensuring all-round maximum impact.
It’s really important to balance your workout by training biceps, triceps and forearms individually. Alternate between the three and isolate the muscles to avoid bringing others into use. Keep it steady and avoid that classic error of starting too heavy, swinging and causing injuries.
What’s really key is to give yourself variety. Don’t restrict yourself with simple up and down motion, mix it up and utilise the many different grip and bar options to keep your sessions innovative, challenging and diverse every time.
Rope Pushdown Unique Grip: Use the double-ended rope attachment for a pull down machine and grip one handle in each hand
BACK
Straight-arm pushdown:
· Using the straight bar attachment on the pull down machine start with arms shoulder width apart.
· Keeping arms straight with relaxed elbows and knees, engage core being the movement from the shoulders.
· Bring the arms from shoulder level down towards the hips in one movement without swinging backwards.
· Squeeze the shoulder blades at the bottom of the movement before reversing with straight arms back to shoulder level height. Do not take the bar higher than shoulder level to avoid removing the tension and focus from the lateral muscles.
Straight-arm pushdown: Bring the arms from shoulder level down towards the hips in one movement without swinging backwards
Superman:
· Using an upright incline bench at a 45-degree angle, lay supine with feet either side of the bench base.
· Take one dumbbell in each hand and begin with neck neutral in line with your spine.
· Raise both arms simultaneously using the shoulder as the pivot point raising the head slightly to follow through with the arm movement. Squeeze the shoulder blades at the top to stop you overarching your back.
· Ensure the movement is slow and controlled as you bring your arms back to a hanging position.
Superman: Using an upright incline bench at a 45-degree angle, lay supine with feet either side of the bench base
Wide Grip Pull Ups:
· Begin by hanging from the pull up bar facing towards the apparatus and have hands wider than shoulder width.
· Engage core and use lateral muscles to bring yourself up towards the bar by bringing your elbows towards the side of your body.
· Keep head position facing forwards and avoid arching chest up.
· Squeeze shoulder blades at the top of the movement pausing for a second to engage the muscles.
· Slowly lower your body in one movement back to hanging.
Wide Grip Pull Ups: Engage core and use lateral muscles to bring yourself up towards the bar by bringing your elbows towards the side of your body
Single Arm Row:
· Standing to one side of a flat bench, place the closer hand at the top of the bench and the closer knee inline with your hips. Keep head, neck and spine in a straight line and engage core.
· Keeping the supporting leg stable hold dumbbell in free hand hanging loosely by your side.
· To begin the movement, draw the elbow upwards using the lateral muscles to control the movement.
· Draw the elbow to the side of the body keeping the dumbbell parallel to the floor.
· Squeeze back at the top of the movement and reverse the movement back towards the floor in a controlled manner.
· Avoid over rotation at the top and bottom of the movement by keeping the hips and shoulders square to the floor.
Single Arm Row: To begin the movement, draw the elbow upwards using the lateral muscles to control the movement
Your back is one of the largest muscle groups of the human anatomy and working it can be done in so many different ways. My main piece of advice is to not get hung up on your lats. As appealing as they are, they should not be your only focus area. With many smaller neighbouring muscles requiring just as much attention, they all need to be worked to give you the bumps and ridges to create the desired aesthetic.
Concentrating on form is crucial as is activating the muscle before you contract it for the ultimate squeeze so…
1. Maintain an equal measured grip on the bar so you are not dominating with one side.
2. Resist the temptation to incorporate your biceps/triceps by going too heavy or crunching down when contracting.
3. Use your shoulders blades.
4. Full stretch and hardest squeeze means pulling purely through your elbows and squeezing your scapula together.
Technique: Avoid over rotation at the top and bottom of the movement by keeping the hips and shoulders square to the floor
LEGS
Squats:
· Stand with feet shoulder width apart turned out slightly and place the bar on your trap muscles at the base of your neck with traps squeezed throughout.
· Hold the bar with a firm grip with arms at a W position with elbows pointing down.
· Engage core muscles and begin the movement by bending knees. Allow the hips to bend with this action and keep the knees following the line of the toes.
· Sit down into the squat maintaining weight through the heels of your feet making sure you keep your chest up.
· Pause at the bottom of the movement then drive up with feet using glutes, quads and hamstrings back to standing. Squeeze glutes at the top of the movement.
· Variations can include without the bar with arms across chest, using a kettle bell/dumbbell at chest height or two dumbbells at shoulder press position.
Squats: Stand with feet shoulder width apart turned out slightly and place the bar on your trap muscles at the base of your neck with traps squeezed throughout
Lunges:
· Start with feet hip width apart with one dumbbell in each hand and elbows relaxed.
· Step one foot forward bending knees down to the floor to a right angle without it touching the floor.
· Push off front foot to bring body back up to standing placing the foot back to original position.
· Keep spine neutral throughout the movement, avoiding arching back to get back to standing.
· Variations can include using a barbell resting on traps or without weights completely.
Lunges: Step one foot forward bending knees down to the floor to a right angle without it touching the floor
Deadlifts:
· Start with feet hip width apart with one dumbbell in each hand and elbows relaxed.
· Keep legs straight with knees slightly relaxed
· With a straight back engage the core and lower the dumbbells down the shins.
· Depending on flexibility go down as far as the hips will allow.
· Reverse the movement and squeeze the glutes at the top.
This is the muscle group that will challenge any gym goer; with mid-session strain and post-training DOMS, this is what will push you to the limits.
Having a good foundation of exercises for these large muscles is essential. Glutes, hamstrings, quads and calves are the main muscles and each must have their own staple exercises and there’s certainly more to them than just squats. Start light and build your way up to higher weights and lower reps to build a strong base. Your core will need to work hard too to protect your back and keep you stable especially as you build up the kgs.
A tried and tested starter pack includes squats, lunges, deadlifts and calf raises – one for each major muscle. Alternating between these will keep the fibres fired up throughout the session.
Deadlifts: Start with feet hip width apart with one dumbbell in each hand and elbows relaxed
CHEST
Flat Bench Press:
· Using a flat bench, sit on the end with one dumbbell in each hand.
· Lie flat with chest facing up and head resting on the bench.
· Start with dumbbells facing the ceiling and upper arms parallel to the floor at a right angle to the forearms.
· Drive the dumbbells up simultaneously until arms are straight but avoiding locking out the elbows.
· Squeeze chest muscles at the top of the movement and reverse movement back to arms parallel to floor.
· Plant feet into the floor to keep stable and keep spine flat on bench engaging core to avoid overarching.
Flat Bench Press: Using a flat bench, sit on the end with one dumbbell in each hand
2-Way Cable Fly:
· Facing away from the apparatus, grip one cable in each hand at chest height.
· Using the chest muscles bring both arms together using the shoulder as the pivot point.
· Make sure both arms complete the movement at the same time, speed and distance.
· Squeeze chest muscles at the top of the movement before reversing the movement back to starting position.
· Squeeze lat muscles at the bottom of the movement.
· Keep spine neutral throughout the movement with head staying in line with the spine.
2-Way Cable Fly: Facing away from the apparatus, grip one cable in each hand at chest height
Fly with Twist:
· Using a flat bench sit on the end with one dumbbell in each hand.
· Lie flat with chest facing up and head resting on the bench.
· Start with dumbbells facing the ceiling and upper arms parallel to the floor at a right angle to the forearms.
· Drive the dumbbells up simultaneously whilst turning arms and dumbbells inwards until both have turned 180 degrees.
· Squeeze chest at the top of the movement before reversing back to right angle starting position.
· Plant feet into the floor to keep stable and keep spine flat on bench engaging core to avoid overarching.
My four top tips are:
1. To get tight, you must pull your shoulder blades together and shrug into your traps, fill your body with air and drive your heels into the floor.
2. Visualize pushing your body away from the bar as you press up.
3. Arch your back so there is a gap between the bench and your lower spine and keep your core tight.
Fly with Twist: Using a flat bench sit on the end with one dumbbell in each hand
Push Ups:
· Start facing the floor with both hands down just wider than shoulder width apart and feet hip width apart.
· Make sure your body is in a straight line from feet to top of head and maintain this position through the movement.
· Bend from the elbow bringing chest to the floor, pause at the bottom then reverse using chest to drive back up to ignition position.
· Variations include keeping knees on the floor.
You need strength in your shoulders, triceps and back to develop the perfect technique to ensure 100% contraction on those pectorals. Start with a sensible weight that allows you to work on accuracy of form and position and then build up.
Push Ups: Start facing the floor with both hands down just wider than shoulder width apart and feet hip width apart
DELTS
Posterior Deltoid Fly:
· Facing the apparatus, stand with feet hip width apart and cables held in opposite hands.
· Hold cables with extended arms at shoulder height and elbows pointing back.
· Pull cables back by squeezing shoulder blades together keeping arms neutral.
· Pause at the top of the movement before reversing movement without allowing arms to cross at the bottom of the move.
· Engage core throughout and keep knees relaxed.
Posterior Deltoid Fly: Facing the apparatus, stand with feet hip width apart and cables held in opposite hands
Shoulder Press:
· For a sitting shoulder press, use a bench pulled up to 80 degrees, sit with back to the bench and both feet planted either side for stability.
· With one dumbbell in each hand, start with arms angled at shoulder height.
· Drive both arms simultaneously upwards until weights are almost touching.
· Reverse the movement back down to the right angle.
· Maintain equal speed and distance for both arms and keep head neutral and core engaged.
Shoulder Press: For a sitting shoulder press, use a bench pulled up to 80 degrees, sit with back to the bench and both feet planted either side for stability
Side Lateral Raises:
· For a sitting shoulder press, use a bench pulled up to 80 degrees, sit with back to the bench and both feet planted either side for stability.
· Have both arms placed relaxed by the side of your body by the sides of you quads
· Using the shoulder as the pivot point and elbows relaxed, raise both arms up to shoulder height squeezing shoulders at the top of the movement.
· Control the movement down back to resting position by the side of the leg.
Side Lateral Raises: For a sitting shoulder press, use a bench pulled up to 80 degrees, sit with back to the bench and both feet planted either side for stability
Upright Row:
· Stand with feet hip width apart with one kettle bell between the two hands.
· Draw shoulders down and elbows pointed outward throughout the movement.
· Bring kettle bell up towards the chest keeping it parallel to the body.
· Squeeze shoulders at the top of the movement then lower the kettle bell back to the starting position.
· Engage the core throughout exercise and distribute weight evenly.
Upright Row: Stand with feet hip width apart with one kettle bell between the two hands.
Individually targeting and separating each deltoid into different exercises allowing your physique to pump up in every direction is the key to the ultimate delt destruction. The shoulders are a great muscle to train so enjoy your work-out and don’t be afraid to try something new.
ALWAYS warm up your rotator cuffs. They stabilise the joint so some simple internal and external rotations are crucial to prevent injury, in turn stopping all other training.
Start your routine with a movement that incorporates your anterior, medial and lateral deltoid as well as other areas of your shoulder. The trapezius and upper rhomboids are a really good choice as these allow the area to be filled with blood and begin the warm up phase of the workout. Alternate between seating and standing positions for each exercise as this variation takes the core muscles in and out of the process, making things a little tougher and broadening your workout.
Focus: Start your routine with a movement that incorporates your anterior, medial and lateral deltoid as well as other areas of your shoulder