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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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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😭

Willsturdy

1,078,234 просмотров • 2 дней назад

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?

Rob Lipsett

99,505 просмотров • 8 месяцев назад

Calisthenics is an ancient form of strength training that uses the body weight as resistance to perform a variety of exercises, such as squats, push-ups, pull-ups, and lunges.
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Calisthenics is an ancient form of strength training that uses the body weight as resistance to perform a variety of exercises, such as squats, push-ups, pull-ups, and lunges.

Massimo

132,489 просмотров • 11 месяцев назад

Monday = Upper Tuesday = Lower Wednesday = Z2 Cardio/OFF Thursday = Pull Friday = Push Saturday = Lower Sunday = Z2 Cardio/OFF Ladies and gentlemen, I present to you: The GOATED 5 Day Workout Schedule
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Monday = Upper Tuesday = Lower Wednesday = Z2 Cardio/OFF Thursday = Pull Friday = Push Saturday = Lower Sunday = Z2 Cardio/OFF Ladies and gentlemen, I present to you: The GOATED 5 Day Workout Schedule

Dean Turner

29,122 просмотров • 24 дней назад

chest shoulder bicep day but i love doing pull ups. Incline Smith Machine Incline Dumbbell Press Cable Chest Fly High to Low Cable Chest? Lateral Raises Cable Lateral Raises Barbell Curl Reverse Barbell Curl Seated Hammer Curl Weighted Pushups Weighted Pull Ups
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chest shoulder bicep day but i love doing pull ups. Incline Smith Machine Incline Dumbbell Press Cable Chest Fly High to Low Cable Chest? Lateral Raises Cable Lateral Raises Barbell Curl Reverse Barbell Curl Seated Hammer Curl Weighted Pushups Weighted Pull Ups

Meech

44,832 просмотров • 10 месяцев назад

Chris Bumstead was asked for his 10 favorite exercises “for the rest of time.” He didn’t name a single machine. Not one. -Squats -Deadlifts -Pull-ups -Incline DB press -DB shoulder press -Close-grip barbell press -DB curls -Bent-over rows -Lateral raises -Hanging leg raises Lesson here boys. That video was for Dean T. and all the stability crowd.
1:09

Chris Bumstead was asked for his 10 favorite exercises “for the rest of time.” He didn’t name a single machine. Not one. -Squats -Deadlifts -Pull-ups -Incline DB press -DB shoulder press -Close-grip barbell press -DB curls -Bent-over rows -Lateral raises -Hanging leg raises Lesson here boys. That video was for Dean T. and all the stability crowd.

Bartek Ka

284,390 просмотров • 8 месяцев назад

Rhonda Patrick's 2025 Strength Training, Cardio, & Sauna Routine 1) 3x/week CrossFit-style training • 1 hour long • The first half of these sessions focuses on strength training (squats, deadlifts, pull-ups, ring rows, cleans, or some combination) • The second half focuses on aerobic HIIT work (biking, rowing, sprinting, or jumping rope) in combination with push-ups, squats, or deadlifts at lighter weights for more reps 2) 2x/week zone 2 run 3) Sauna sessions, often post-workout • 175 ºF for 20 minutes • 3-4/week 4) Occasional Tabata sessions on a Peloton, often for a quick cognitive boost
5:03

Rhonda Patrick's 2025 Strength Training, Cardio, & Sauna Routine 1) 3x/week CrossFit-style training • 1 hour long • The first half of these sessions focuses on strength training (squats, deadlifts, pull-ups, ring rows, cleans, or some combination) • The second half focuses on aerobic HIIT work (biking, rowing, sprinting, or jumping rope) in combination with push-ups, squats, or deadlifts at lighter weights for more reps 2) 2x/week zone 2 run 3) Sauna sessions, often post-workout • 175 ºF for 20 minutes • 3-4/week 4) Occasional Tabata sessions on a Peloton, often for a quick cognitive boost

FoundMyFitness Clips

48,321 просмотров • 1 год назад

Big Sunday Legs day Took my time and had a great lift. Squats: 7 sets Straight leg deadlifts: 5 sets Leg Press: 6 sets Hamstring curls: 5 sets Leg Extensions: 5 sets Calf machine: 6 sets
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Big Sunday Legs day Took my time and had a great lift. Squats: 7 sets Straight leg deadlifts: 5 sets Leg Press: 6 sets Hamstring curls: 5 sets Leg Extensions: 5 sets Calf machine: 6 sets

Zach Grover

14,383 просмотров • 1 год назад

9 great jumps/plyometrics athletes can use in their training! 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump
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9 great jumps/plyometrics athletes can use in their training! 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump

Gerry DeFilippo

31,817 просмотров • 1 год назад

ATHLETIC LEG DAY • Jump squat + squat • Jump lunges • Pop squats • Lateral lunges • Knee to feet + jump squat 10 reps each | complete 4 times
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ATHLETIC LEG DAY • Jump squat + squat • Jump lunges • Pop squats • Lateral lunges • Knee to feet + jump squat 10 reps each | complete 4 times

Cardio Arena

49,968 просмотров • 29 дней назад

⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med ball drop to press 9. Drop to broad jump 10. Sled slingshot press 11. Double lateral hurdle jump 12. Standing repeat med ball pass 13. Triple hurdle jump 14. Max slingshot catch to press
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⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med ball drop to press 9. Drop to broad jump 10. Sled slingshot press 11. Double lateral hurdle jump 12. Standing repeat med ball pass 13. Triple hurdle jump 14. Max slingshot catch to press

Gerry DeFilippo

44,700 просмотров • 1 год назад

12 Upper Body Strength Moves for Pitchers -Ipsilateral Row -Compound Row -Ring Chins -Offset Pull-Ups / Around The 🌎️ -Power Pull-Up -Landmine Row w/ Band -1A Push-Up w/ Band -Chain Push-Up from Box -Low Incline SB Bench -1A Landmine Press w/ Band -Decline Cable Press w/ Band
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12 Upper Body Strength Moves for Pitchers -Ipsilateral Row -Compound Row -Ring Chins -Offset Pull-Ups / Around The 🌎️ -Power Pull-Up -Landmine Row w/ Band -1A Push-Up w/ Band -Chain Push-Up from Box -Low Incline SB Bench -1A Landmine Press w/ Band -Decline Cable Press w/ Band

Ben Brewster

72,195 просмотров • 2 лет назад

9 jumps/plyometrics all athletes should be doing 1. Quadruple broad jumps 2. Depth jumps 3. Approach box jumps 4. Triple single leg broad jump 5. Standard box jumps 6. Drop jumps 7. Depth jump to vertical 8. Lateral jump to 1/4 turn box jump 9. Double box jump
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9 jumps/plyometrics all athletes should be doing 1. Quadruple broad jumps 2. Depth jumps 3. Approach box jumps 4. Triple single leg broad jump 5. Standard box jumps 6. Drop jumps 7. Depth jump to vertical 8. Lateral jump to 1/4 turn box jump 9. Double box jump

Gerry DeFilippo

46,724 просмотров • 1 год назад

🎯 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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🎯 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

Gerry DeFilippo

38,734 просмотров • 1 год назад

Monday Tuesday Wednesday Thursday Friday Saturday Sunday 🤪
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday 🤪

irinning ตัวจริงซนมาก🦋

106,708 просмотров • 3 лет назад

Bench press. Shoulder press. Squats. Deadlifts. Those four basics were always in my arsenal throughout my career. Master the foundation and keep training hard.
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Bench press. Shoulder press. Squats. Deadlifts. Those four basics were always in my arsenal throughout my career. Master the foundation and keep training hard.

Jay Cutler

18,683 просмотров • 2 месяцев назад

My Full Workout Plan Monday — UPPER A Tuesday — LOWER A Wednesday — ZONE 2 CARDIO Thursday — UPPER B Friday — LOWER B Saturday — ZONE 2 CARDIO Sunday — ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-8 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-10 @ ~1 RIR Exercise 6: Seated BTB Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR NOTES - The Leg Days are very similar…usually I’ll swap the Squat pattern depending on machine availability/what I’m feeling + I tack on a set on Hip Thrusts at the end of the workout - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets
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My Full Workout Plan Monday — UPPER A Tuesday — LOWER A Wednesday — ZONE 2 CARDIO Thursday — UPPER B Friday — LOWER B Saturday — ZONE 2 CARDIO Sunday — ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-8 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-10 @ ~1 RIR Exercise 6: Seated BTB Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR NOTES - The Leg Days are very similar…usually I’ll swap the Squat pattern depending on machine availability/what I’m feeling + I tack on a set on Hip Thrusts at the end of the workout - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

53,322 просмотров • 5 месяцев назад