Post

How to get URL link on X (Twitter) App

On the Twitter thread, click on or icon on the bottom
Click again on or Share Via icon
Click on Copy Link to Tweet
Paste it above and click "Unroll Thread"!
More info at Twitter Help

Dean Turner

@DeanTTraining

Aug 16 • 10 tweets • 4 min read • Read on X

Scrolly

I’m going to give you a list of 8 exercises that basically cover your entire body

AND

An EASY TO FOLLOW (but still HIGHLY EFFECTIVE) 3 Day Workout Plan to go along with the list

If you follow this, you are DESTINED to get JACKED 🤝

Let’s go 💪🏻👇🏻

Exercise 1: Hack Squats

Exercise 2: 45° Extensions

Exercise 3: Seated Chest Press Machine

Exercise 4: Seated Machine OHP

Exercise 5: Wide Grip Lat Pull-Downs

Exercise 6: Chest Supported T Bar Rows

Exercise 7: Dip Machine

Exercise 8: Seated Dumbbell Curls (Upper Arm Support is preferred)

The Workout Plan:

𝗗𝗔𝗬 𝟭: 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔
Exercise 1: Hack Squats — 2x5-10 @ ~1 RIR
Exercise 2: 45° Extensions — 2x5-10 @ ~1 RIR
Exercise 3: Sternal Pecs Machine Press — 2x5-10 @ ~1 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ ~1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ ~1 RIR
Exercise 6: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ ~1 RIR
Exercise 7: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 2x5-10 @ ~1 RIR
Exercise 8: Dip Machine — 2x5-10 @ ~1 RIR

𝗗𝗔𝗬 𝟮: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

𝗗𝗔𝗬 𝟯: 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕
Exercise 1: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ ~1 RIR
Exercise 2: Sternal Pecs Machine Press — 2x5-10 @ ~1 RIR
Exercise 3: Wide Grip Lat Pull-Down — 2x5-10 @ ~1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ ~1 RIR
Exercise 5: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 2x5-10 @ ~1 RIR
Exercise 6: Dip Machine — 2x5-10 @ ~1 RIR
Exercise 7: 45° Extensions — 2x5-10 @ ~1 RIR
Exercise 8: Hack Squats — 2x5-10 @ ~1 RIR

𝗗𝗔𝗬 𝟰: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

𝗗𝗔𝗬 𝟱: 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖
Exercise 1: Dip Machine — 2x5-10 @ ~1 RIR
Exercise 2: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 2x5-10 @ ~1 RIR
Exercise 3: Seated Machine OHP — 2x5-10 @ ~1 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ ~1 RIR
Exercise 5: Sternal Pecs Machine Press — 2x5-10 @ ~1 RIR
Exercise 6: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ ~1 RIR
Exercise 7: Hack Squats — 2x5-10 @ ~1 RIR
Exercise 8: 45° Extensions — 2x5-10 @ ~1 RIR

𝗗𝗔𝗬 𝟲: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

𝗗𝗔𝗬 𝟳: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

• • •

Missing some Tweet in this thread? You can try to force a refresh

This Thread may be Removed Anytime!

Twitter may remove this content at anytime! Save it as PDF for later use!

More from @DeanTTraining

Dean Turner

@DeanTTraining

Aug 10

10 YEAR TRANSFORMATION

Learned a thing or two about building muscle along the way…

Let me share 10 tips with you:

1) Calorie intake

A calorie surplus is needed to maximize muscle building potential. Period.

Aim to gain (roughly) 1.5-2 pounds per MONTH or ~.5 pounds per week when pushing an intentional surplus.

This will be achieved by consuming 200ish calories per day over maintenance.

If you know what your maintenance calories are, add 200 calories to that figure.

If you do NOT know what your maintenance calories are…

Read 20 tweets

Dean Turner

@DeanTTraining

Jul 16

https://twitter.com/fastrlife/status/1945565338311299539

If I was only allowed to use 10 EXERCISES with all my aesthetic focused 1:1 clients at any given time, here would be the 10 I’d choose:

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

List w/ videos below 👇🏻👇🏻👇🏻

https://twitter.com/fastrlife/status/1945565338311299539

Exercise 1: Leg Extensions

Exercise 2: Pendulum Squats

(Hack Squats work as well)

Read 11 tweets

Dean Turner

@DeanTTraining

Jul 6

The 5 most OVERRATED exercises for muscle growth (and 5 exercises you can replace each with):

~10 second demo video included for EVERY exercise

Remember….overrated does NOT mean ineffective!

Overrated Exercise # 1: Bent Over Barbell Rows

Ideal Replacement = Chest Supported T Bar Row

Video Credit: @waynewalls

Read 13 tweets

Dean Turner

@DeanTTraining

Jul 4

https://twitter.com/drmaniortho/status/1940935991780692033

The only 6 ABS/CORE exercises you need for the rest of your life:

https://twitter.com/drmaniortho/status/1940935991780692033

Exercise # 1: Ab Crunch Machine

Exercise # 2: Crunches

(Decline Preferred/Hold Weight BEHIND Head If Loading)

Read 10 tweets

Dean Turner

@DeanTTraining

Jul 3

https://twitter.com/thekeystsi/status/1940838547927478647

Speaking of…

If you need a 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 that gets you in & out of the gym in < 60 minutes TOTAL, look no further:

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

https://twitter.com/thekeystsi/status/1940838547927478647

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 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10 Reps (~1 RIR)

3 Minutes Rest

Exercise 2: SLDLs

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 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10 Reps (~1 RIR)

3 Minutes Rest

Video Credit: @KyBradshaw

Read 13 tweets

Dean Turner

@DeanTTraining

Jul 1

https://twitter.com/pramodhstwt/status/1940015621825016238

How about I give you the BEST 2 Lower Body MUSCLE BUILDING WORKOUTS you could ever dream up???

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

👇🏻👇🏻👇🏻

https://twitter.com/pramodhstwt/status/1940015621825016238

Exercise 1: Leg Extensions

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

2 Minutes Rest

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

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

Exercise 2: Seated Leg Curls

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

2 Minutes Rest

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

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest