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Sam Milne | Online Coach

@sammilne__

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@esncom Athlete | Code MILNE
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People Often Ask “How Quickly Can I Get Results?”. Well, This Is 4 Months In The Making.

Looks Younger, More Confident & Impressive

This Is What I Do… All You Have To Do Is The Work.

Ready To Work Towards Your Own Transformation?

Drop Me A Message & Let’s Get To It. by @sammilne__

19 years old, 70-hour work week, and now sliced and diced for this holiday.

I couldn’t be more proud of @l.hay16 progress, and he hasn’t complained.

A simple and effective approach, with no unnecessary suffering. This is bodybuilding, after all, not body-destroying.

Food has been high even at its lowest - 2800 kcals. Five-day training split with a small amount of cardio.

When the correct amount of food is consistent, and workouts are effective and performed precisely, it’s unbelievable what the body can achieve. by @sammilne__

Findlay’s Transformation: The Journey Continues

This year, Findlay has shown us all what’s possible with dedication, discipline, and a never-quit attitude. Shedding body fat and stepping into the best shape of his life was no easy feat - but he didn’t just do it - he did it while working offshore, being a dad, and organising his very own wedding.

Now, as others start making their “2025 goals,” Findlay is already in motion. Why wait for January when you can take action today? Eager people don’t wait - they CREATE the life they want, one rep, one meal, and one focused day at a time.

The next phase? Reverse diet by increase food slowly into a growth phase, increase strength, and building an even more impressive physique with a mindset to match. Chasing greatness now!

#Transformation #FitnessGoals #StayHungry #GrowthMindset #NoExcuses #EagerToAchieve by @sammilne__

The biggest mistake you can make isn’t having a bad day. It’s allowing that bad day to turn into a bad week, month or even year.

Life is going to get in the way sometimes. That’s normal. What matters is how quickly you get yourself moving forward again.

You don’t need another Monday, another month or another New Year’s resolution. You can make that decision right now.

If you’re ready to stop starting over and build a physique you’re genuinely proud of, drop me a message with the word READY and let’s get to work. 💪🏼 by @sammilne__

One of the BEST things you can do for yourself is surround yourself with people who inspire you to become better!

I’ve always been a huge believer in learning from people who have already achieved what you’re working towards. Whether that’s improving your physique, building a business, progressing in your career or simply becoming a happier, more confident version of yourself!

There’s SO much value in learning from people who have already been where you want to go! Their experience, advice and enthusiasm can completely change the way you see things and inspire you to aim even higher!

So surround yourself with good people, ask questions, stay curious and always be willing to learn. And while you’re at it, make sure you’re encouraging the people around you to succeed too!

Because there’s something incredibly rewarding about helping others achieve their goals!

And who knows? One day YOU might be the person inspiring someone else! 💪🏼

SAVE this for later and FOLLOW for more! by @sammilne__

If you’ve got a sweet tooth like me but don’t have a @ninjakitchenuk Creami, you’re going to love this one!

@esncom.uk NEW Designer Protein Extra Creamy is an absolute game changer when it comes to satisfying my sweet cravings!

Just TWO ingredients and less than FIVE minutes of your time. That’s all it takes to make yourself a deliciously thick, creamy dessert that’s surprisingly similar to soft serve ice cream!

Honestly, add a Flake and you’ve practically got yourself a 99! 😂 Although that might defeat the purpose a little!

And even better, there’s currently 20% OFF ESN Designer Protein Extra Creamy! 🔥

Give it a try and thank me later!

@esncom.uk Discount Code: MILNE by @sammilne__

Cable Overhead Rope Extension. Quite a mouthful, I know! 😂 But believe me, it’s even harder to execute properly!

This is one of my favourite exercises for targeting the long head of the triceps, which plays a huge role in building those thick, impressive arms!

The problem? I see SO many people performing it incorrectly!

It’s not about throwing as much weight around as possible. It’s about controlling the movement, getting a proper stretch and making sure those triceps are doing the work!

Nail the technique and you’ll be one of the few people in the gym actually getting the most out of this fantastic exercise!

Want to take your training and physique to the next level?

Hit the link in my bio and let’s get to work! 💪 by @sammilne__

One of the most UNDERRATED chest exercises out there! 💪

Back in the golden era of bodybuilding, chest dips were a staple for building those big, thick, powerful pecs. And honestly, I think we’ve forgotten just how effective they can be!

You don’t need fancy machines or complicated exercises to build an impressive chest. Sometimes the old-school movements really are some of the best!

The trick is to lean your torso slightly forward, keep your elbows comfortably out to the sides and really focus on feeling your chest doing the work.

And once bodyweight dips become too easy? Start adding weight!

If you’re not already including chest dips in your training, I’d seriously consider giving them a go!

Sometimes the best exercises aren’t new. They’ve simply been forgotten. by @sammilne__

If I only had 30 minutes to train, this is exactly what I’d do:

A giant set of;

• Dips.
• Pull-ups.
• Bulgarian split squats

For 15-20 mins taking as little rest as possible.

Then finish off with some cardio to get that heart rate UP!

Three bodyweight exercises covering your upper-body push, upper-body pull and legs. Finish with some cardio to give your heart the attention it deserves, and you’ve got a simple, effective full-body session.

This is exactly how I’d train on holiday with minimal equipment, too. You can even do it at plenty of play parks with suitable, sturdy bars.

You don’t need a perfect gym or an hour to spare. Make the most of what you’ve got and put the work in.

Save this for your next short session or holiday.

Want a plan built around your goals, your schedule and the equipment you actually have? Hit the link in my bio to apply for 1-1 coaching.

Your Time Is Now! by @sammilne__

The Preacher Curl, on a machine or with free weights, is one of the best exercises for building your biceps, but only when performed correctly!

Control the weight and keep tension in the biceps at all times! You should feel a contraction sensation in your biceps at the top of EVERY REP! And of course, control the eccentrics (the way down). THIS will make every rep count.

Want to take your arms to the next level? Hit the link in my bio and let’s get to work!

For premium, quality-tested supplements from @esncom.uk, use my code MILNE at the checkout!

#PreacherCurl #Biceps #ArmTraining #MuscleGrowth #LegacyRecomp by @sammilne__

Constantly not taking action , overthinking and letting one difficult day derail your week can leave you stuck.

You don’t need to get everything perfect. You need a plan that fits your life and the consistency to give it a chance.

I’ll help you find what needs to change and put it into practice.

Ready to make your effort count? Apply for 1-1 coaching through the link in my bio. by @sammilne__

Know the feeling? by @sammilne__