Free Media
Please check out my free media posts below & download any content if you'd like.
Glute Domination
Workout
Teddy Pantelis - 11/04/2022
This workout will test the limits of your yoga pants lol All jokes aside, this is a tough session with lots of intensifiers across the board. If you perform the movements according the details I have written for each, you should be walking funny for a few days!
Chest Delts & Tris: Push overload
Workout
Teddy Pantelis - 10/11/2021
Push days have always been my favorite, theres nothing more visually satisfying than a massive chest pump. Make sure you read the direction for each movement, we train with intent!
Hot & Spicy Chicken Breast: Recipe
Meal Plan
Teddy Pantelis - 10/01/2021
Chicken breast is a staple in most diets, so why not make it low cal and delicious! This is a great and simple recipe for anyone who likes their chicken to have a bit of a kick to it.
Big Back & Biceps: Attack from all angles
Workout
Teddy Pantelis - 04/27/2021
This is a fun yet very effective pull-day workout. This is an attack from all angles and if done right your back & bicep pump should be wild!
Frozen Blueberry & Dark Chocolate Bowl: Recipe
Meal Plan
Teddy Pantelis - 02/04/2021
The "infamous" Frozen Blueberry Dark Chocolate bowl. Every time I post this beauty on my instagram stories I get bombarded with recipe requests ! Make sure to hit the DOWNLOAD MEDIA button to save the recipe.
Athlete Tips: Being Coachable
Blog Post
Teddy Pantelis - 12/07/2020
Being coachable is about attitude, not athletic skill. The one essential requirement is the willingness to listen and utilize external input and influences.
Arm Workout: Skin splitting pump
Workout
Teddy Pantelis - 07/24/2020
Heres a sample arm session that I have been doing for years. The pump here is absolutely INSANE.
Crockpot BBQ Shredded Chicken
Meal Plan
Teddy Pantelis - 03/31/2020
After countless requests I am finally releasing my shredded BBQ chicken recipe ! You can download the recipe directly to your phone.
Team TPN: Season Recap
Blog Post
Teddy Pantelis - 02/16/2020
A year-end recap of the teams successful competition season. Organizations include WNBF, NPC and the IFBB.
Quad Workout: From my 2019 Competition Prep
Workout
Teddy Pantelis - 01/21/2020
Heres a sample leg session from a program I was running during the beginning stages of my 2019 Competition Prep.