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4 sets 10-12 reps ;)

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dais

356,409 subscribers

40,810 次观看 • 1 年前 •via X (Twitter)

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7 条评论

Jim Riddervold 的头像
Jim Riddervold1 年前

I’m available anytime you need a gym buddy. Just let me know. 🍑🫦💋💋💋

StreetTom 的头像
StreetTom1 年前

More moreeeeee

Troof Bombz 的头像
Troof Bombz1 年前

You go girl!

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SAGE 🤍1 年前

so impressive

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Nwa Odumeje11 年前

So Pretty ❤️

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Dev1 年前

Give me 3 more

Lenster 的头像
Lenster1 年前

What is up with that GMC 🤩

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Build Bigger Arms With This Workout Routine: 1. Spider Curls: 4 sets of 10-12 reps 2. Rope Pushdown: 3 sets of 12-15 reps 3. Incline Curl: 3 sets of 8-10 reps 4. Overhead Extension: 4 sets of 10-12 reps 5. Hammer Curl: 3 sets of 10-12 reps 6. Weighted Dips: 4 sets of 6-8 reps
0:20

Build Bigger Arms With This Workout Routine: 1. Spider Curls: 4 sets of 10-12 reps 2. Rope Pushdown: 3 sets of 12-15 reps 3. Incline Curl: 3 sets of 8-10 reps 4. Overhead Extension: 4 sets of 10-12 reps 5. Hammer Curl: 3 sets of 10-12 reps 6. Weighted Dips: 4 sets of 6-8 reps

Muscle Surge

57,913 次观看 • 1 年前

Arms Sculpting! 1. Spider Curls: 3 sets x 10-12 reps 2. Rope Pushdown: 3 sets x 12-15 reps 3. Incline Curl: 3 sets x 10-12 reps 4. Overhead Extension: 3 sets x 10-12 reps 5. Hammer Curl: 3 sets x 10-12 reps 6. Weighted Dips: 3 sets x 8-10 reps
0:20

Arms Sculpting! 1. Spider Curls: 3 sets x 10-12 reps 2. Rope Pushdown: 3 sets x 12-15 reps 3. Incline Curl: 3 sets x 10-12 reps 4. Overhead Extension: 3 sets x 10-12 reps 5. Hammer Curl: 3 sets x 10-12 reps 6. Weighted Dips: 3 sets x 8-10 reps

Muscle Surge

153,509 次观看 • 2 年前

If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽
1:40

If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽

FOUSEY

246,639 次观看 • 9 个月前

But daddy is a state of mind Powered by Legion Supplements Use code BROTERO for BOGO 50% off Full Body Workout: 1.Deadlift (Heavy) – 4–5 sets × 3–5 reps 2.Pull-Ups – 4 sets × 6–10 reps 3.Bent-Over Rear Flys – 3–4 sets × 12–15 reps 4.Front Squats – 4 sets × 5–8 reps 5.Dips – 3–4 sets × 8–12 reps #workout #workoutroutine #workmotivation
0:20

But daddy is a state of mind Powered by Legion Supplements Use code BROTERO for BOGO 50% off Full Body Workout: 1.Deadlift (Heavy) – 4–5 sets × 3–5 reps 2.Pull-Ups – 4 sets × 6–10 reps 3.Bent-Over Rear Flys – 3–4 sets × 12–15 reps 4.Front Squats – 4 sets × 5–8 reps 5.Dips – 3–4 sets × 8–12 reps #workout #workoutroutine #workmotivation

Andres

11,867 次观看 • 6 个月前

4. SINGLE DB CURLS (4 SETS - 12 REPS)
0:22

4. SINGLE DB CURLS (4 SETS - 12 REPS)

Goal Loaded

12,871 次观看 • 2 年前

5. SITTING DB KICKBACK (4 SETS -10 REPS)
0:21

5. SITTING DB KICKBACK (4 SETS -10 REPS)

Goal Loaded

11,838 次观看 • 2 年前

4 exercises, 3 sets, 8-12 reps. simple & effective.
0:28

4 exercises, 3 sets, 8-12 reps. simple & effective.

Andrei Deiu

15,657 次观看 • 8 个月前

How I Train Abs 3 sets 10-12 reps each
0:33

How I Train Abs 3 sets 10-12 reps each

Wealth Mail

131,489 次观看 • 5 个月前

Time under tension on eccentrics for the win 🔥 (hamstring & glutes). Warm up - 2 sets of walking lunges 1.Stiff leg deadlift - 5 sets of 12-15 reps (progressive overload) 2.Glute kickback - 5 sets of 15 reps each leg (progressive overload) 3.Standing hamstring curl - 4 sets of 12-15 reps (progressive overload) 4.Hip thrust - 4 sets of 15 reps (progressive overload) 💕
0:50

Time under tension on eccentrics for the win 🔥 (hamstring & glutes). Warm up - 2 sets of walking lunges 1.Stiff leg deadlift - 5 sets of 12-15 reps (progressive overload) 2.Glute kickback - 5 sets of 15 reps each leg (progressive overload) 3.Standing hamstring curl - 4 sets of 12-15 reps (progressive overload) 4.Hip thrust - 4 sets of 15 reps (progressive overload) 💕

Faustina Thobakgale

290,934 次观看 • 2 年前

More Shoulder Blades Definition in 1 Month: Side-lying external Rotations twice a week, ideally with a weight. - Week 1: 3 sets of 10 reps/arm - Week 2: 4 sets of 10 reps/arm - Week 3: 3 sets of 20 reps/arm - Week 4: 4 sets of 20 reps/arm - Final Workout: 3 sets of max reps *The elbow cannot lift off the side of your body.
0:28

More Shoulder Blades Definition in 1 Month: Side-lying external Rotations twice a week, ideally with a weight. - Week 1: 3 sets of 10 reps/arm - Week 2: 4 sets of 10 reps/arm - Week 3: 3 sets of 20 reps/arm - Week 4: 4 sets of 20 reps/arm - Final Workout: 3 sets of max reps *The elbow cannot lift off the side of your body.

Alex Bernier

11,974 次观看 • 1 年前

#gluteday #lowerbody 😮‍💨🥵 3-4 sets of 8-12 reps 💪🏾
0:46

#gluteday #lowerbody 😮‍💨🥵 3-4 sets of 8-12 reps 💪🏾

loyatyisme217♒️♒️♒️

95,006 次观看 • 8 个月前

When I lifted with Alex Hormozi at his *home* gym, he said I should try full-body workouts. Today is day 1 of that effort; here is Monday's split: 1. Leg Extension: 2 sets - 8, 8 reps 2. GHR's - 2 sets - 7, 7 reps 3. Machine Chest Flye - 2 sets - 8, 8 reps 4. Wide Grip Pulldown - 2 sets - 9, 10 reps 5. Prime Shoulder Press - 2 sets - 7, 7 reps 6. Prime Smart Arm Curl - 2 sets - 10, 10 reps 7. Incline Tricep Pushdown - 2 sets - 10, 11 reps (need to go heavier) 8. Leg press calves - 2 sets - 9, 9 reps
0:37

When I lifted with Alex Hormozi at his *home* gym, he said I should try full-body workouts. Today is day 1 of that effort; here is Monday's split: 1. Leg Extension: 2 sets - 8, 8 reps 2. GHR's - 2 sets - 7, 7 reps 3. Machine Chest Flye - 2 sets - 8, 8 reps 4. Wide Grip Pulldown - 2 sets - 9, 10 reps 5. Prime Shoulder Press - 2 sets - 7, 7 reps 6. Prime Smart Arm Curl - 2 sets - 10, 10 reps 7. Incline Tricep Pushdown - 2 sets - 10, 11 reps (need to go heavier) 8. Leg press calves - 2 sets - 9, 9 reps

Cooper Mitchell - HomeGymGuy

36,725 次观看 • 25 天前