Thread by @FitFastCoach

The best exercises for each muscle group

(Save this for when you go to the gym)

// 𝐁𝐈𝐂𝐄𝐏𝐒

Chin Ups
Reps: 5-10
Rest: 2-3m

Cable Curl
Reps: 12-15
Rest: 90s

Hammer Curl
Reps: 10-15
Rest: 90s

Barbell Curl [EZ bar]
Reps: 8-15
Rest: 90s

Incline Dumbbell Curl
Reps: 10-15
Rest: 90s

Dumbbell Preacher Curl
Reps: 10-15
Rest: 90s

// 𝐓𝐑𝐈𝐂𝐄𝐏𝐒

Tricep Dips
Reps: 8-15
Rest: 90-120s

Cable Triceps Pressdown
Reps: 10-15
Rest: 90s

Lying Tricep Extension [EZ bar]
Reps: 10-15
Rest: 90s

Single-Arm Dumbbell Overhead Extension
Reps: 10-15
Rest: 90s

// 𝐁𝐀𝐂𝐊

Pull Ups
Reps: 7-12
Rest: 2m

Shrugs
Reps: 10-20
Rest: 60s

Cable Face Pulls
Reps: 12-15
Rest: 90s

Reverse Grip Lat Pulldown
Reps 10-15
Rest: 2m

Wide Grip Front Lat Pulldown
Reps: 8-12
Rest: 2m

Seated Cable Row [V-handle]
Reps: 8-12
Rest: 2m

// 𝐒𝐇𝐎𝐔𝐋𝐃𝐄𝐑𝐒

Scaption Raise
Reps: 15-20
Rest: 90s

Front Delt Raise
Reps: 15-20
Rest: 90s

Barbell Military Press
Reps: 7-12
Rest: 2m

Seated Dumbbell Press
Reps: 8-15
Rest: 2m

Standing One-Arm Press
Reps: 10-15
Rest: 90s

// 𝐂𝐇𝐄𝐒𝐓

Cable Crossover
Reps: 15-20
Rest: 90s

Barbell Bench Press
Reps: 7-12
Rest: 2m

Incline Dumbbell Press
Reps: 10-15
Rest: 2m

Push Ups
Reps: as many as possible
Rest: 90s

Chest Dips
Reps: As many as possible
Rest: 90s

// 𝐅𝐎𝐑𝐄𝐀𝐑𝐌𝐒 + 𝐆𝐑𝐈𝐏

Wrist Curls
Reps: 10-15
Rest: 60s

Plate Pinch Hold
Reps: 30s
Rest: 60s

Dead Hangs
Reps: hold for 30s-90s
Rest: 60-90s

Farmer’s Walk
Reps: walk for 60-120s
Rest: 60s

// 𝐋𝐄𝐆𝐒

Squat
Rep 5-12
Rest 2-4m

Deadlift
Rep 5-12
Rest 2-4m

Calf Raise
Rep 12-25
Rest 60s

Split Squat
Rep 10-15
Rest 60s/leg

Leg Extension
Rep 15-20
Rest 2m

Seated Leg Curl
Rep 10-15
Rest 2m

Kettlebell Swings
Rep 15-25
Rest 45s

Romanian Deadlift
Rep 10-15
Rest 2-3m

// 𝐁𝐎𝐍𝐔𝐒 𝐓𝐈𝐏𝐒

If you want to get ripped (not just strong):

—Avoid sugar
—Quit alcohol
—Walk 10k steps
—Prioritize protein
—Get more sunlight
—Optimize your sleep
—Eat 80% whole foods
—Meditate to lower stress
—Lift weights 3x per week
—Eat fermented foods and veggies

11 weeks together. . .
73% decrease in visceral fat.

If you want to lose 20lbs on a PAY ON RESULTS basis

DM me "fit by thanksgiving" for details.

P.S.

This account teaches busy people
to be healthier and more productive

For better health, energy & physique:

➕Follow me @FitFastCoach

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https://twitter.com/FitFastCoach/status/1691449197638139905