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Jan 9 โ€ข 4 tweets โ€ข 6 min read โ€ข Read on X
Hereโ€™s 4 hours of HIGHLY EFFECTIVE resistance training:

(Each hour/workout is broken down MINUTE BY MINUTE!!!)

***HOUR 1: UPPER A***

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿญ: ๐—ฆ๐—ฒ๐—ฎ๐˜๐—ฒ๐—ฑ ๐—–๐—ต๐—ฒ๐˜€๐˜ ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ - ๐—ฆ๐˜๐—ฒ๐—ฟ๐—ป๐—ฎ๐—น ๐—ฃ๐—ฒ๐—ฐ๐˜€

Warm up set 1 โ€” 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 โ€” 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 3 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 18.5 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฎ: ๐—ช๐—ถ๐—ฑ๐—ฒ ๐—š๐—ฟ๐—ถ๐—ฝ ๐—Ÿ๐—ฎ๐˜ ๐—ฃ๐˜‚๐—น๐—น-๐——๐—ผ๐˜„๐—ป

Warm up set 1 โ€” 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 30 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฏ: ๐—ฆ๐—ฒ๐—ฎ๐˜๐—ฒ๐—ฑ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ ๐—ข๐—›๐—ฃ

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 38 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฐ: ๐—–๐—ต๐—ฒ๐˜€๐˜ ๐—ฆ๐˜‚๐—ฝ๐—ฝ๐—ผ๐—ฟ๐˜๐—ฒ๐—ฑ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ ๐—ฅ๐—ผ๐˜„๐˜€ - ๐—ก๐—ฒ๐˜‚๐˜๐—ฟ๐—ฎ๐—น ๐—š๐—ฟ๐—ถ๐—ฝ

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 46 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฑ: ๐—ฆ๐—ถ๐—ป๐—ด๐—น๐—ฒ ๐—”๐—ฟ๐—บ ๐—ง๐—ฟ๐—ถ๐—ฐ๐—ฒ๐—ฝ ๐—ฃ๐˜‚๐˜€๐—ต-๐——๐—ผ๐˜„๐—ป

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 54 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฒ: ๐—ฆ๐—ฒ๐—ฎ๐˜๐—ฒ๐—ฑ ๐——๐˜‚๐—บ๐—ฏ๐—ฏ๐—ฒ๐—น๐—น ๐—–๐˜‚๐—ฟ๐—น๐˜€ - ๐—ฆ๐˜‚๐—ฝ๐—ถ๐—ป๐—ฎ๐˜๐—ฒ๐—ฑ ๐—š๐—ฟ๐—ถ๐—ฝ

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

Total time spent for the workout: 59 minutes

***HOUR 2: LOWER A***

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿญ: ๐—›๐—ฎ๐—ฐ๐—ธ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜๐˜€

Warm up set 1 โ€” 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 โ€” 75% of working weight for 6 reps (~30 seconds)

*2 minutes rest*

Warm up set 3 โ€” 90% of working weight for 3 reps (~30 seconds)

*3 minutes rest*

Working set 1 โ€” working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Total time spent so far: 17 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฎ: ๐—Ÿ๐—ฒ๐—ด ๐—˜๐˜…๐˜๐—ฒ๐—ป๐˜€๐—ถ๐—ผ๐—ป๐˜€

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 3 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*2 minutes rest*

Total time spent so far: 28 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฏ: ๐—ฆ๐—ฒ๐—ฎ๐˜๐—ฒ๐—ฑ ๐—Ÿ๐—ฒ๐—ด ๐—–๐˜‚๐—ฟ๐—น๐˜€

Warm up set 1 โ€” 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 3 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 43.5 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฐ: ๐—”๐—ฑ๐—ฑ๐˜‚๐—ฐ๐˜๐—ถ๐—ผ๐—ป ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 51.5 minutes

(๐˜พ๐™ค๐™ฃ๐™ฉ๐™ž๐™ฃ๐™ช๐™š๐™™ ๐™ž๐™ฃ ๐™ฅ๐™ค๐™จ๐™ฉ ๐™—๐™š๐™ก๐™ค๐™ฌ)
๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฑ: ๐—–๐—ฎ๐—น๐—ณ ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

Total time spent for the workout: 56.5 minutes

***HOUR 3: UPPER B***

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿญ: ๐—ฆ๐—ฒ๐—ฎ๐˜๐—ฒ๐—ฑ ๐—–๐—ต๐—ฒ๐˜€๐˜ ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ - ๐—–๐—น๐—ฎ๐˜ƒ๐—ถ๐—ฐ๐˜‚๐—น๐—ฎ๐—ฟ ๐—ฃ๐—ฒ๐—ฐ๐˜€

Warm up set 1 โ€” 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 โ€” 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 3 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 18.5 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฎ: ๐—–๐—ต๐—ฒ๐˜€๐˜ ๐—ฆ๐˜‚๐—ฝ๐—ฝ๐—ผ๐—ฟ๐˜๐—ฒ๐—ฑ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ ๐—ฅ๐—ผ๐˜„๐˜€ - ๐—ฃ๐—ฟ๐—ผ๐—ป๐—ฎ๐˜๐—ฒ๐—ฑ ๐—š๐—ฟ๐—ถ๐—ฝ

Warm up set 1 โ€” 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 30 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฏ: ๐—–๐˜‚๐—ณ๐—ณ๐—ฒ๐—ฑ ๐—–๐—ฎ๐—ฏ๐—น๐—ฒ ๐—Ÿ๐—ฎ๐˜๐—ฒ๐—ฟ๐—ฎ๐—น ๐—ฅ๐—ฎ๐—ถ๐˜€๐—ฒ๐˜€ - ๐—ช๐—ฟ๐—ถ๐˜€๐˜ ๐—›๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—ฃ๐˜‚๐—น๐—น๐—ฒ๐˜†

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 38 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฐ: ๐—ฆ๐—ถ๐—ป๐—ด๐—น๐—ฒ ๐—”๐—ฟ๐—บ ๐—Ÿ๐—ฎ๐˜ ๐—ฃ๐˜‚๐—น๐—น-๐——๐—ผ๐˜„๐—ป

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 46 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฑ: ๐——๐—ถ๐—ฝ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 54 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฒ: ๐—ฆ๐—ฒ๐—ฎ๐˜๐—ฒ๐—ฑ ๐——๐˜‚๐—บ๐—ฏ๐—ฏ๐—ฒ๐—น๐—น ๐—–๐˜‚๐—ฟ๐—น๐˜€ - ๐—›๐—ฎ๐—บ๐—บ๐—ฒ๐—ฟ ๐—š๐—ฟ๐—ถ๐—ฝ

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

Total time spent for the workout: 59 minutes

***HOUR 4: LOWER B***

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿญ: ๐—ฆ๐—Ÿ๐——๐—Ÿ๐˜€

Warm up set 1 โ€” 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 โ€” 75% of working weight for 6 reps (~30 seconds)

*2 minutes rest*

Warm up set 3 โ€” 90% of working weight for 3 reps (~30 seconds)

*3 minutes rest*

Working set 1 โ€” working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 1 RIR (~1 minute)

*2 minutes rest*

Total time spent so far: 16 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฎ: ๐—Ÿ๐—ฒ๐—ด ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€

Warm up set 1 โ€” 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 โ€” 75% of working weight for 6 reps (~30 seconds)

*2 minutes rest*

Working set 1 โ€” working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 3 โ€” working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Total time spent so far: 33.5 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฏ: ๐—–๐—ฎ๐—น๐—ณ ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 41.5 minutes

๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฐ: ๐—š๐—น๐˜‚๐˜๐—ฒ ๐—•๐—ฟ๐—ถ๐—ฑ๐—ด๐—ฒ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 49.5 minutes

(๐˜พ๐™ค๐™ฃ๐™ฉ๐™ž๐™ฃ๐™ช๐™š๐™™ ๐™ž๐™ฃ ๐™ฅ๐™ค๐™จ๐™ฉ ๐™—๐™š๐™ก๐™ค๐™ฌ)
๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฑ: ๐—”๐—ฏ ๐—–๐—ฟ๐˜‚๐—ป๐—ฐ๐—ต ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ

Working set 1 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 โ€” working weight for X reps @ 0 RIR/Failure (~1 minute)

Total time spent for the workout: 54.5 minutes

###
For video demos, exact rep range prescriptions, an app to log your workouts on, etcโ€ฆ.check out the COMPLETE version of this program by visiting this link:

deanturnertraining.com/workout-prograโ€ฆ

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More from @DeanTTraining

Dec 31, 2024
10 HIGH PROTEIN meal prep recipes to help you kickstart your 2025 fitness goals ๐Ÿงต๐Ÿ‘‡๐Ÿป

Eating clean doesnโ€™t have to be a miserable experience!

(Nutrition Facts + Ingredients + Cooking Instructions + Pictures Included) Image
Image
Image
Image
Meal # 1: Grilled Chicken Tacos

๐—ก๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป ๐—™๐—ฎ๐—ฐ๐˜๐˜€
(1 of 4 servings)
Calories = 530
Protein = 45g
Carbs = 35g
Fat = 24g

๐—œ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€
- 1/4 cup vegetable oil, plus more for oiling the grill grates
- 3 tablespoons chili powder
- Kosher salt
- 1 1/2 pounds boneless, skinless chicken breasts (about 3)
- 12 corn tortillas
- Shredded cheese, pickled jalapenos, shredded lettuce and/or salsa, for serving

๐—œ๐—ป๐˜€๐˜๐—ฟ๐˜‚๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€
1) Prepare a grill for medium heat.
2) Mix the oil, chili powder and 1 teaspoon salt together in a small bowl to make a paste. Pound the chicken breasts between 2 pieces of plastic wrap to about 1/2-inch thick. Rub the chicken all over with the chili paste.
3) Lightly oil the grill grates. Grill the chicken until firm to the touch and cooked through, flipping once, 3 to 4 minutes per side. Set aside to rest for 5 minutes, then shred the meat into bite-size pieces or cut into strips. Warm the tortillas on the grill and wrap in a kitchen towel to stay warm.
4) Serve the chicken tacos with shredded cheese, pickled jalapenos, shredded lettuce and/or salsa for topping.Image
Meal # 2: Buffalo Chicken Salad

๐—ก๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป ๐—™๐—ฎ๐—ฐ๐˜๐˜€
(1 of 4 servings)
Calories = 254
Protein = 30g
Carbs = 10g
Fat = 10g

๐—œ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€
- 2 (8-ounce) boneless, skinless chicken breast halves
- 2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
- 2 teaspoons olive oil
- 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
- 4 celery stalks, thinly sliced
- 2 carrots, coarsely grated
- 2 scallions, green part only, sliced
- 1/2 cup Blue Cheese Dressing, recipe follows

Blue Cheese Dressing:
- 2 tablespoons mayonnaise
- 1/4 cup lowfat buttermilk
- 1/4 cup plain fat-free yogurt
- 1 tablespoon white vinegar
- 1/2 teaspoon sugar
- 1/3 cup crumbled blue cheese
- Salt and freshly ground pepper

๐—œ๐—ป๐˜€๐˜๐—ฟ๐˜‚๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€
1) Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.
2) In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
Blue Cheese Dressing:
Yield:ย 3/4 cup
3) Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.Image
Read 12 tweets
Dec 31, 2024
My BEST 25 tips to help you SMASH your fitness goals in 2025:

(Bookmark this for later ๐Ÿ”–๐Ÿ”–๐Ÿ”–)

1. Training a muscle 2-3x per week will LIKELY result in better gains than training a muscle just 1x per week. Image
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2. STOP worrying about your genetics. Image
3. Consistency doesnโ€™t guarantee youโ€™ll be successful but NOT being consistent DOES guarantee you WONโ€™T be successful.
Read 26 tweets
Dec 19, 2024
THE 4 BEST GLUTE EXERCISES ๐Ÿ‘

Ladies, youโ€™re going to want to bookmark this!

Gentlemen, youโ€™d better do so as well unless youโ€™re fine never scoring a second date ever again or with your wife leaving you ๐Ÿ˜ฌ

***Demo video included for each exercise***

๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป Image
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Exercise 1: Glute Bridges
Exercise 2: 45ยฐ Extensions
Read 7 tweets
Nov 22, 2024
If I was only allowed to use 10 EXERCISES with all my 1:1 clients at any given time, here would be the 10 Iโ€™d choose:

THESE EXERCISES WILL BE RESPONSIBLE FOR 90+% OF YOUR GAINS!!!

(5-10 second demo video provided for each exercise)

Bookmark this for later! ๐Ÿ”– Image
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Exercise 1: Leg Extensions
Exercise 2: Hack Squats
Read 12 tweets
Oct 7, 2024
For ๐— ๐—จ๐—ฆ๐—–๐—จ๐—Ÿ๐—”๐—ฅ ๐—Ÿ๐—˜๐—š๐—ฆ, direct all your effort/energy/attention toward these 11 exercises:

(~10 second demo video included for every exercise)

Bookmark this for later! ๐Ÿ”– Image
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Exercise 1: Leg Extensions
Exercise 2: Leg Press
Read 12 tweets
Sep 30, 2024
If you need a ๐—™๐—จ๐—Ÿ๐—Ÿ ๐—•๐—ข๐——๐—ฌ ๐—ช๐—ข๐—ฅ๐—ž๐—ข๐—จ๐—ง that gets you in & out of the gym in < 60 minutes TOTAL, look no further:

(~10 second demo video, the set count, the rep range, the rest time, and the RIR is provided for each exercise)

Bookmark this for later! ๐Ÿ”–
Exercise 1: Hack Squats

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1 ๐—ช๐—ข๐—ฅ๐—ž๐—œ๐—ก๐—š ๐—ฆ๐—˜๐—ง Set @ 5-8 Reps (~1 RIR)

3 Minutes Rest
NOTE: Pendulum Squats are preferred over Hack Squats but are not listed as the base exercise because theyโ€™re not commonly available.
Read 14 tweets

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