Charlie Duca Personal Training | Fitness trainer

Charlie Duca Personal Training

Phone: +61 404 227 888

Add/Update information

Reviews

Tags

• Businesses
• Sport & recreation
• Fitness trainer
• Sport & fitness instruction

23.01.2022 Food4Fitness , Consistency = Results.

22.01.2022 Posing with Mr Condition @daveerwin75 . One of his strengths is his chest thickness compared to his small waist which we will use for his classic pose. Coached by @theduboismethod this guy he will be hard to beat at the masters #masters #ifbbprofessionalleague #posing #bodybuilding #getreadyearly

21.01.2022 LET’S TALK HAMSTRINGS. During my 26years of competing I’ve learned that training to get big won’t win me shows, there is always someone bigger. Training to improve areas to fit in with the compulsory poses definitely gives me the edge when I am being judged on stage and compared against my competition. The last muscle to workout how to improve was my hamstrings. I needed more hamstrings to create a thicker look when I posed from the side. Going heavier definitely wasn’t the ...answer. There was a time that my heaviest barbell squat was seven plates on each side and could leg curl the whole stack on the leg curl machine topped up by deadlifting five plates on each side every week for years. Studying photos of other bodybuilders I did noticed a relationship between the inner quads and the hamstrings. Bodybuilders with good inner thighs they all had good hamstrings. I decided to experiment for a few weeks giving my adductors priority. I changed the angle the way I squatted to a ‘scissor movement’ (switched to a hack squat for safety), increased the intensity of the exercise by using a shorter range of motion, I picked one isolation movement to focus more on muscle to mind connection and a stretch movement to finish of with a good blood supply to the hamstrings at the end. I trained hamstrings after quads once a week. Because hamstrings get a lot of stimulation when training back, I decided to train back the day after legs so that will give my hamstrings five full days to fully recover before I train them again. Anyone interested to give it a go for a few weeks, this was my workout Leg extensions 4 x 20,15,12,8. (Each set should be to failure with approx 3min rest) Hack squat / Smith machine squats. ( Light, focus should be on FULL RTANGE not weight. Knees and ankles close TOUCHING through the whole movement. 3 x 12-15 reps continuous tension. Rest 90 seconds Hack squat / Leg press. Partial reps, scissor squats movement, open stance and knees out. 4 sets x 15-30 reps. Reps as much needed. Single leg lying leg curls. 3 sets x 15 reps. 2 min rest Stiffed leg deadlift 3 sets. Continuous tension through the whole set.#getbig #workoutroutine #bodybuildinghardcore See more

19.01.2022 KEEPING YOUR DISTANCE WHILE YOU TRAIN.... I DID THE COUNT @camperdownfitness Average 3000sqm of actual working out gym floor. Toilets on each level. ... Mirror partitions between every row of machines 2 Seperate dumbbell areas 2 meters space between benches, bench presses and power racks Average 200 pieces of cardio equipment Average 300 pieces of machines ( 50 lower body machines) 11 Leg Presses 10 leg curls 7 leg extension 11 Smith Machine 9 Cable cross overs 11 Smith Machine 9 Bicep Machine 9 Triceps Machine. This gym is so big, by time you finish your workout you don’t need to do cardio . Anyone wants a free pass DM me and I’ll get it organised for you. #mysecondhome #megagym #keepingsafedistance #mygym #sydneygym See more

19.01.2022 THE BUCKET WORKOUT #2. Shoulders, Quads and Hamstrings. #fullbodyworkout #weights #buckets #keeptraining#challengeyourself

16.01.2022 @brunofx tweaking the poses to look more classic. Great physique #classic #classicposing #ifbbprofessionalleague #classicbodybuilding #arnoldqualifier

15.01.2022 It is always a pleasure to catch up with @chaysetattershall for some posing practice before hitting the stage again in a few days. Great physique packed with some serious thickness. There isn’t such thing as perfection, only a better version of the we are doing at present.#ifbbprofessionalleague #superheavyweight #compulsoryposes #nostonesunturned

11.01.2022 Posing practice with @pannu_fitness Hard to believe this guy will be under 70kg. Placing first in bodybuilding last year, In two weeks he will have a go trying to win both body build and classic. Working with no bull @adamomachy he will be ready and very hard to beat #ifbbproleague #under70kg #symetry #giantkiller #adamomachysboy

11.01.2022 @gpaiello made some impressive gains under the guidance of @theduboismethod since his last show. 36 weeks before his next show and not slowing down #offseasonposing #nostonesunturned #practiceearly #gains

05.01.2022 THE BUCKET WORKOUT #1. Back, biceps, chest and triceps. It’s all about staying mentally sane,be active and spending time with my daughter who filmed and edited the clip and charged me $30 #trainingoutdoors #stayingfit #havefun #behappy #camperdownfitness #keepingthecommunityhealthy

05.01.2022 Good to see some gyms taking charge rather then follow everyone else waiting to see what happens. #coronavirus #takingaction #leadbyexample #takingprecautions #workingtogether

04.01.2022 Back home Camperdown Fitness doing what I love. Most times my motivation comes from my clients who with the gyms closed still kept most of their gains and keen to take training to the next level. In her mid sixties Anita’s focus is to put more muscle on and get even leaner that she already is. Age is just a number, motivation doesn’t stop at an age

03.01.2022 Most muscular pose. Not my favourite pose, genetically I don’t have a wide structure but you got to give the judges what they want. It is the last pose of the compulsory poses which means that if it’s a tie, this pose will make the difference between first or second. #mostmuscular #bodybuilding #ifbbprofessionalleague #nabba #compulsoryposes

02.01.2022 Moving from basic to more classic posing @nathpimm1 is eight weeks out from his first @icn_nsw show. Big improvements under the watchful eyes of @theduboismethod #icncompetitior #classicposing #practicemakesperfect #startearly #theduboismethod