12–15 full reps + 10 quarter reps = 💀

Total Body Transformation🔥 1. Full Squat: 4 sets x... 8-10 reps 2. Leg Press: 4 sets x 10-12 reps 3. Wide Pulldown: 3 sets x 10-12 reps 4. Shoulder Press: 3 sets x 8-10 reps 5. Bench Press: 4 sets x 8-10 reps 6. Abdominal Crunch: 3 sets x 15-20 repsshow more

Top 4 Exercises For Wider Shoulders. 1. Lateral Raise:... 3 sets of 12-15 reps 2. Seated Bent-arm Lateral Raise: 3 sets of 10-12 reps 3. Military Press: 4 sets of 8-10 reps 4. Side Lying Lateral Raise: 3 sets of 12-15 repsshow more

Only Dumbbell Full Upper Body Workout. 1. Close Grip... Shoulder Press: 3-4 Sets of 10-12 Reps 2. Scott Press: 3-4 Sets of 10-12 Reps 3. Incline T-Raise: 3-4 Sets of 8-10 Reps 4. Alternate Shoulder Press: 3-4 Sets of 10-12 Reps 5. Rear Delt Raise: 3-4 Sets of 8-10 Reps 6. Incline Raise: 3-4 Sets of 8-10 Repsshow more

How to adjust your rep ranges for different goals:... Strength - 4-6 reps Hypertrophy- 4-6 reps Type 1 fiber dominance - 4-6 reps Just here to get fit - 4-6 reps Mediocrity - 8-12 reps Depression - 15-20 repsshow more

full workout👇🏻 superset .. 3 sets of each •smith... machine squat - 12 reps • (2-3) sec neg •weighted hip extension - 45lb plate x15 reps superset .. 3 sets of each •seated ham curl - 12 reps •cable kickback - 10 reps •db hip thrust - 100lb DB • 3 sets xfailureshow more

Epic Chest and Biceps🔥 1. Incline Bench Press: 8... reps 3 sets 2. Bench Press: 10 reps 3 sets 3. Incline Fly: 8 reps 3 sets 4. Chest Dip: 12 reps 3 sets 5. Barbell Curl: 8 reps 3 sets 6. Preacher Curl: 10 - 8 - 6 repsshow more

Full Upper Body Blast🔥 1. Incline Bench Press: 3-4... sets x 8-12 reps 2. Dumbbell Fly: 3-4 sets x 8-12 reps 3. Cable Row: 3-4 sets x 8-12 reps 4. DB Bent-over Row: 3-4 sets x 8-12 reps 5. Lateral Raise: 3-4 sets x 8-12 reps 6. Incline Curl: 3-4 sets x 8-12 reps 7. Triceps Pushdown: 3-4 sets x 8-12 repsshow more

The Ultimate Upper Muscle Builder Workout Routine🔥 1. Bench... Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failureshow more

The Only Workout Routine You Need For 2026 🔥... 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failureshow more

The Only Back Workout Routine You'll Ever Need🔥 1.... Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 repsshow more

The Only Workout Routine You Need For 2026 🔥... 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failureshow more

Full Body Muscle Building Program🔥 1. Deadlift: 3 sets... x 8-10 reps 2. Squat: 3 sets x 8-10 reps 3. Clean and Jerk: 3 sets x 8-10 reps 4. Weighted Pullups: 3 sets x 8-10 repsshow more

4-6 reps: Every rep contributes to mechanical tension 8-12... reps: First 5 reps are a warm-up, last 3 reps actually matter 15-20 reps: Congratulations, you're testing muscular endurance while pretending it's hypertrophy Pick the range where you're not lying to yourself.show more

Vacation home workout ☀️ Heel elevated goblet squats: •... 3 sets / 40 reps RDLs: • 3 sets / 50 reps Bulgarian split squats: • 2 sets / 15 reps Standing calf raises: • 4 sets / 25 repsshow more

reps on reps on reps 💪

reps & reps & reps ♾️ #TEACHdb

New personal best. 1st 100 reps - 18 mins... 2nd 100 reps - 16 mins 3rd 100 reps - 16 mins 4th 80 reps - 10 mins Total: 380 reps in 60 mins Here's the last set. Still a lot in the tank to do more.show more

When you train in the 10-12 rep range, most... of your reps have no effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. It's simply the most efficient way to build muscle.show more