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1. Exercise His training schedule is structured precisely: • Monday – Chest & shoulders (incline bench, overhead press, push-ups) • Tuesday – Plyometrics (stair climbing, lunges, jump squats) & spin • Wednesday – Back & biceps (deadlifts, curls, pull-ups) • Thursday – Cardio (jump rope, treadmill) with weights •...

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Impakt CEO (Winston) - Get paid while getting fit.

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What if all we really needed was explosive bodyweight training, plyometrics, and brutal consistency not lifting heavy-ass weights every session? Prison gym bros be looking JACKED with nothing but push-ups, pull-ups, dips, squats, burpees, jumps and sprints😭
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What if all we really needed was explosive bodyweight training, plyometrics, and brutal consistency not lifting heavy-ass weights every session? Prison gym bros be looking JACKED with nothing but push-ups, pull-ups, dips, squats, burpees, jumps and sprints😭

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Goated exercise list These are the lifts I prioritize and that give the most bang for your buck imo → Chest: Incline DB press → Back: Weighted pull ups / lat pulldown → Shoulders: Standing OHP → Biceps: Cable curls with the pulley behind you → Triceps: Overhead extensions → Quads: Hack squat → Hamstrings: Stiff leg DB deadlifts → Traps: Heavy BB shrugs → Calves: Standing calf raises Anything you’d add or get rid of?
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Goated exercise list These are the lifts I prioritize and that give the most bang for your buck imo → Chest: Incline DB press → Back: Weighted pull ups / lat pulldown → Shoulders: Standing OHP → Biceps: Cable curls with the pulley behind you → Triceps: Overhead extensions → Quads: Hack squat → Hamstrings: Stiff leg DB deadlifts → Traps: Heavy BB shrugs → Calves: Standing calf raises Anything you’d add or get rid of?

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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass

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