Here’s 4 hours of HIGHLY EFFECTIVE resistance training:

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

***HOUR 1: UPPER A***

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟭: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗖𝗵𝗲𝘀𝘁 𝗣𝗿𝗲𝘀𝘀 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 - 𝗦𝘁𝗲𝗿𝗻𝗮𝗹 𝗣𝗲𝗰𝘀

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

*2 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 18.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟮: 𝗪𝗶𝗱𝗲 𝗚𝗿𝗶𝗽 𝗟𝗮𝘁 𝗣𝘂𝗹𝗹-𝗗𝗼𝘄𝗻

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

*3 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 30 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟯: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 𝗢𝗛𝗣

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 38 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟰: 𝗖𝗵𝗲𝘀𝘁 𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗲𝗱 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 𝗥𝗼𝘄𝘀 - 𝗡𝗲𝘂𝘁𝗿𝗮𝗹 𝗚𝗿𝗶𝗽

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 46 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟱: 𝗦𝗶𝗻𝗴𝗹𝗲 𝗔𝗿𝗺 𝗧𝗿𝗶𝗰𝗲𝗽 𝗣𝘂𝘀𝗵-𝗗𝗼𝘄𝗻

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 54 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟲: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗖𝘂𝗿𝗹𝘀 - 𝗦𝘂𝗽𝗶𝗻𝗮𝘁𝗲𝗱 𝗚𝗿𝗶𝗽

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

*3 minutes rest*

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

Total time spent for the workout: 59 minutes

***HOUR 2: LOWER A***

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟭: 𝗛𝗮𝗰𝗸 𝗦𝗾𝘂𝗮𝘁𝘀

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

*2 minutes rest*

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

*2 minutes rest*

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

*3 minutes rest*

Working set 1 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Total time spent so far: 17 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟮: 𝗟𝗲𝗴 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻𝘀

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

*3 minutes rest*

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

*3 minutes rest*

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

*2 minutes rest*

Total time spent so far: 28 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟯: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗟𝗲𝗴 𝗖𝘂𝗿𝗹𝘀

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

*3 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 43.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟰: 𝗔𝗱𝗱𝘂𝗰𝘁𝗶𝗼𝗻 𝗠𝗮𝗰𝗵𝗶𝗻𝗲

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 51.5 minutes

(𝘾𝙤𝙣𝙩𝙞𝙣𝙪𝙚𝙙 𝙞𝙣 𝙥𝙤𝙨𝙩 𝙗𝙚𝙡𝙤𝙬) 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟱: 𝗖𝗮𝗹𝗳 𝗣𝗿𝗲𝘀𝘀

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

*3 minutes rest*

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

Total time spent for the workout: 56.5 minutes

***HOUR 3: UPPER B***

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟭: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗖𝗵𝗲𝘀𝘁 𝗣𝗿𝗲𝘀𝘀 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 - 𝗖𝗹𝗮𝘃𝗶𝗰𝘂𝗹𝗮𝗿 𝗣𝗲𝗰𝘀

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

*2 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 18.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟮: 𝗖𝗵𝗲𝘀𝘁 𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗲𝗱 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 𝗥𝗼𝘄𝘀 - 𝗣𝗿𝗼𝗻𝗮𝘁𝗲𝗱 𝗚𝗿𝗶𝗽

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

*3 minutes rest*

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 30 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟯: 𝗖𝘂𝗳𝗳𝗲𝗱 𝗖𝗮𝗯𝗹𝗲 𝗟𝗮𝘁𝗲𝗿𝗮𝗹 𝗥𝗮𝗶𝘀𝗲𝘀 - 𝗪𝗿𝗶𝘀𝘁 𝗛𝗲𝗶𝗴𝗵𝘁 𝗣𝘂𝗹𝗹𝗲𝘆

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 38 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟰: 𝗦𝗶𝗻𝗴𝗹𝗲 𝗔𝗿𝗺 𝗟𝗮𝘁 𝗣𝘂𝗹𝗹-𝗗𝗼𝘄𝗻

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 46 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟱: 𝗗𝗶𝗽 𝗠𝗮𝗰𝗵𝗶𝗻𝗲

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 54 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟲: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗖𝘂𝗿𝗹𝘀 - 𝗛𝗮𝗺𝗺𝗲𝗿 𝗚𝗿𝗶𝗽

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

*3 minutes rest*

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

Total time spent for the workout: 59 minutes

***HOUR 4: LOWER B***

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟭: 𝗦𝗟𝗗𝗟𝘀

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

*2 minutes rest*

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

*2 minutes rest*

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

*3 minutes rest*

Working set 1 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 1 RIR (~1 minute)

*2 minutes rest*

Total time spent so far: 16 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟮: 𝗟𝗲𝗴 𝗣𝗿𝗲𝘀𝘀

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

*2 minutes rest*

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

*2 minutes rest*

Working set 1 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 3 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Total time spent so far: 33.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟯: 𝗖𝗮𝗹𝗳 𝗣𝗿𝗲𝘀𝘀

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 41.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟰: 𝗚𝗹𝘂𝘁𝗲 𝗕𝗿𝗶𝗱𝗴𝗲 𝗠𝗮𝗰𝗵𝗶𝗻𝗲

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

*3 minutes rest*

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

*3 minutes rest*

Total time spent so far: 49.5 minutes

(𝘾𝙤𝙣𝙩𝙞𝙣𝙪𝙚𝙙 𝙞𝙣 𝙥𝙤𝙨𝙩 𝙗𝙚𝙡𝙤𝙬)

10 HIGH PROTEIN meal prep recipes to help you kickstart your 2025 fitness goals 🧵👇🏻

Eating clean doesn’t have to be a miserable experience!

(Nutrition Facts + Ingredients + Cooking Instructions + Pictures Included)


Meal # 1: Grilled Chicken Tacos

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗙𝗮𝗰𝘁𝘀
(1 of 4 servings)
Calories = 530
Protein = 45g
Carbs = 35g
Fat = 24g

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
- 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

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀
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.

My BEST 25 tips to help you SMASH your fitness goals in 2025:

(Bookmark this for later 🔖🔖🔖)

1. Training a muscle 2-3x per week will LIKELY result in better gains than training a muscle just 1x per week.


2. STOP worrying about your genetics.

THE 4 BEST GLUTE EXERCISES 🍑

Ladies, you’re going to want to bookmark this!

Gentlemen, you’d better do so as well unless you’re fine never scoring a second date ever again or with your wife leaving you 😬

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

👇🏻👇🏻👇🏻

https://twitter.com/gorillabeast94/status/1869836385949233614

Exercise 1: Glute Bridges

If I was only allowed to use 10 EXERCISES with all my 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!!!

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

Bookmark this for later! 🔖
Exercise 1: Leg Extensions

For 𝗠𝗨𝗦𝗖𝗨𝗟𝗔𝗥 𝗟𝗘𝗚𝗦, direct all your effort/energy/attention toward these 11 exercises:

(~10 second demo video included for every exercise)

Bookmark this for later! 🔖
Exercise 1: Leg Extensions

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, the set count, the rep range, the rest time, and the RIR is provided for each exercise)

Bookmark this for later! 🔖 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 @ 5-8 Reps (~1 RIR)

3 Minutes Rest

Since this post is a tragedy, I’ll give you the BEST 11 exercises to actually build a COBRA Back

~10 second demo video included for EVERY exercise

(These exercises are great for Men AND Women!!!)

THREAD IN THE TWEETS BELOW👇🏻

https://twitter.com/calistheniczz/status/1832639228284395766

WIDTH exercises are up first…

Exercise # 1: Single Arm Cable Lat Row

9 tips you NEED to know to nail your Bulking Phase this Fall/Winter:

Bulking Tip # 1: Control your rate of gain

1.5-2.5 pounds gained per MONTH is PLENTY

This translates to about .5 pounds per week but do NOT freak out if you aren’t gaining EXACTLY that much…zoom out and look at the monthly total gained

This rate of gain will be ensure you maximize muscle gain while keeping fat gain to a minimum

19 machines you NEED in your life if you’re going to build as much muscle as possible:

𝗣𝗛𝗢𝗧𝗢𝗦 𝗜𝗡𝗖𝗟𝗨𝗗𝗘𝗗

🔖🔖🔖

1) The Smith Machine

Here are the 11 things I push ALL of my clients to do to help them lose fat & build muscle:

𝗧𝗮𝗸𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲 𝟭𝟭 𝘀𝘁𝗲𝗽𝘀 𝘄𝗶𝗹𝗹 𝗮𝗹𝗹 𝗯𝘂𝘁 𝗚𝗨𝗔𝗥𝗔𝗡𝗧𝗘𝗘 𝘆𝗼𝘂 𝗯𝘂𝗶𝗹𝗱 𝘆𝗼𝘂𝗿 𝗕𝗘𝗦𝗧 𝗕𝗢𝗗𝗬 𝗘𝗩𝗘𝗥!

(Bookmark this for later!)





1. Resistance train 3-5x per week

The stimulus proper resistance training provides is what ultimately drives muscle growth & retention.

If you have ANY plans to lose fat & build muscle, you’d better be resistance training in SOME capacity!

5 things I wish I knew when I first started working out:

Well-built machines > free weights (for hypertrophy)

Barbells:
- lower degree of external stability present
- higher coordination demand
- higher reliance on ancillary musculature

Well-Built Machines:
- higher degree of external stability present
- lower coordination demand
- lower reliance on ancillary musculature

Because of this, well-built machines tend to result in higher levels of motor unit recruitment which will lead to more mechanical tension (the primary driver of hypertrophy) if proximity to failure is equated.

Full Leg Muscle Building Workout

***Demo Videos Included***

𝗧𝗵𝗶𝘀 𝗶𝘀 𝗣𝗮𝗿𝘁 𝟯 𝗼𝗳 𝗮 𝟱 𝗣𝗮𝗿𝘁 “𝗕𝗿𝗼 𝗦𝗽𝗹𝗶𝘁” 𝗦𝗲𝗿𝗶𝗲𝘀

Bookmark this for later!

𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 𝟭: Leg Extensions

𝗦𝗘𝗧𝗦 𝗫 𝗥𝗘𝗣𝗦: 3 x 6-10+

𝗧𝗔𝗥𝗚𝗘𝗧 𝗥𝗜𝗥: 0

𝗗𝗘𝗠𝗢 𝗩𝗜𝗗𝗘𝗢 👇🏻👇🏻👇🏻

Full BACK (+ Biceps) Muscle Building Workout

***Demo Videos Included***

𝗧𝗵𝗶𝘀 𝗶𝘀 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗳 𝗮 𝟱 𝗣𝗮𝗿𝘁 “𝗕𝗿𝗼 𝗦𝗽𝗹𝗶𝘁” 𝗦𝗲𝗿𝗶𝗲𝘀

Bookmark this for later!

𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 𝟭: Lat Pull-Down

𝗦𝗘𝗧𝗦 𝗫 𝗥𝗘𝗣𝗦: 3 x 6-10

𝗧𝗔𝗥𝗚𝗘𝗧 𝗥𝗜𝗥: 1, 1, 0

𝗗𝗘𝗠𝗢 𝗩𝗜𝗗𝗘𝗢 👇🏻👇🏻👇🏻

Full CHEST (+ Triceps) Muscle Building Workout

***Demo Videos Included***

𝗧𝗵𝗶𝘀 𝗶𝘀 𝗣𝗮𝗿𝘁 𝟭 𝗼𝗳 𝗮 𝟱 𝗣𝗮𝗿𝘁 “𝗕𝗿𝗼 𝗦𝗽𝗹𝗶𝘁” 𝗦𝗲𝗿𝗶𝗲𝘀

Bookmark this for later!

𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 𝟭: Sternal Pecs Machine Press

𝗦𝗘𝗧𝗦 𝗫 𝗥𝗘𝗣𝗦: 2 x 6-10

𝗧𝗔𝗥𝗚𝗘𝗧 𝗥𝗜𝗥: 1, 0

𝗗𝗘𝗠𝗢 𝗩𝗜𝗗𝗘𝗢 👇🏻👇🏻👇🏻

***Full LOWER Body Hypertrophy Workout***

(Demo Video + Set Count + Rep Range + Target RIR Included For EVERY Exercise)

𝗧𝗵𝗶𝘀 𝗶𝘀 𝗣𝗮𝗿𝘁 𝟰 𝗼𝗳 𝗮 𝟰 𝗣𝗮𝗿𝘁 𝗨𝗽𝗽𝗲𝗿/𝗟𝗼𝘄𝗲𝗿 𝗦𝗲𝗿𝗶𝗲𝘀

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𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 𝟭: SLDLs

𝗦𝗘𝗧𝗦 𝗫 𝗥𝗘𝗣𝗦: 3 x 6-10

𝗧𝗔𝗥𝗚𝗘𝗧 𝗥𝗜𝗥: 1

𝗗𝗘𝗠𝗢 𝗩𝗜𝗗𝗘𝗢 👇🏻👇🏻👇🏻

Is your preferred music helping or hurting your exercise performance?

Here’s what the science says:

“These findings suggest that competitors listening to warm-up music before giving maximal effort during resistance exercise could optimize performance by ensuring self-selection of their own preferred music.”

PMID: 33462165

***Full UPPER Body Hypertrophy Workout***

(Demo Video + Set Count + Rep Range + Target RIR Included For EVERY Exercise)

𝗧𝗵𝗶𝘀 𝗶𝘀 𝗣𝗮𝗿𝘁 𝟭 𝗼𝗳 𝗮 𝟰 𝗣𝗮𝗿𝘁 𝗨𝗽𝗽𝗲𝗿/𝗟𝗼𝘄𝗲𝗿 𝗦𝗲𝗿𝗶𝗲𝘀

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𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 𝟭: Sternal Pecs Machine Press

𝗦𝗘𝗧𝗦 𝗫 𝗥𝗘𝗣𝗦: 3 x 6-10

𝗧𝗔𝗥𝗚𝗘𝗧 𝗥𝗜𝗥: 0

𝗗𝗘𝗠𝗢 𝗩𝗜𝗗𝗘𝗢 👇🏻👇🏻👇🏻

If you want to build your Abs/Core fully & completely, look no further than these 6 exercises:

(~10 second demo video included for EVERY exercise)

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Exercise # 1: Crunches (Decline Preferred/Hold Weight BEHIND Head If Loading)

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

~10 second demo video included for EVERY exercise

Bookmark this for later and make sure you take the trash out 😉

Overrated Exercise # 1: Bent Over Barbell Rows

The 10 best DUMBBELL ONLY exercises for muscle growth:

(~10 second demo video included for EVERY exercise)

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Exercise # 1: Dumbbell RDLs