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2 sets, 1 helicopter, 0 sleep

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ILLENIUM

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17,990 görüntüleme • 1 yıl önce •via X (Twitter)

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Indianapolis Motor Speedway1 yıl önce

Wouldn’t have it any other way 👊

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Indy 500 Snake Pit1 yıl önce

still buzzing 🙌

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Minnie Mia1 yıl önce

@zak4477 2 sets , 0 helicopter, 0 sleep US

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Atlas 🦣1 yıl önce

For those of you that didn’t get to see his 500 set, I’m so sorry. Top 2 ILLENIUM set and it’s not 2

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𝙳𝚎𝚗𝚊𝚘 ⓟ1 yıl önce

te amo meu king 🇧🇷

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🐐

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😘

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take a benadryl and pass out is SO REAL

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Bro what was that about benadryl 😹

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The Snake Pit is just different @IMS

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I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED
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I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

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Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets
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Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets

Dean Turner

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Beryl Bouanich Animation Preview | Reverse: 1999 0:00 Lobby 0:41 Skill 1 0:45 Skill 2 0:49 Special 1 0:58 Special 2 1:02 Ultimate
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Beryl Bouanich Animation Preview | Reverse: 1999 0:00 Lobby 0:41 Skill 1 0:45 Skill 2 0:49 Special 1 0:58 Special 2 1:02 Ultimate

八咫烏 Merui

43,930 görüntüleme • 8 ay önce

Gym maturity is realizing…. 2 sets with 4-5 minutes rest between >>> 3 sets with 1-2 minutes rest between IYKYK
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Gym maturity is realizing…. 2 sets with 4-5 minutes rest between >>> 3 sets with 1-2 minutes rest between IYKYK

Dean Turner

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The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets
0:35

The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets

Dean Turner

80,160 görüntüleme • 10 gün önce