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405 for 5 sets of 3 🤭

brodee

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15,047 次观看 • 11 个月前 •via X (Twitter)

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405 for sets of 10 Do your squats

405 for sets of 10 Do your squats

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Connection - 5 Step Progression 1. Connected turns - 2 sets of 5 each side 2. Shohei’s - 2 sets of 5 3. Stop swings, with or without ball. 2 sets of 5 4. Connected 3/4 swings. 2 sets of 5 5. Full swing, same feel “shoulder turn delivers swing”

Connection - 5 Step Progression 1. Connected turns - 2 sets of 5 each side 2. Shohei’s - 2 sets of 5 3. Stop swings, with or without ball. 2 sets of 5 4. Connected 3/4 swings. 2 sets of 5 5. Full swing, same feel “shoulder turn delivers swing”

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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

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

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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

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

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Core Workout For Abs 1. Crunches: 3 sets x 25 reps 2. Flutter Kicks: 3 sets x 40 seconds 3. Bicycle Crunches: 3 sets x 30 reps (15 each side) 4. Starfish Crunches: 3 sets x 20 reps 5. Mountain Climbers: 3 sets x 40 seconds

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Core Workout For Abs🔥 1. Crunches: 3 sets x 25 reps 2. Flutter Kicks: 3 sets x 40 seconds 3. Bicycle Crunches: 3 sets x 30 reps (15 each side) 4. Starfish Crunches: 3 sets x 20 reps 5. Mountain Climbers: 3 sets x 40 seconds

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3 sets of asking for forgiveness

3 sets of asking for forgiveness

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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) 💕

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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains Andy Galpin, PhD's "3×5" protocol and why cycling low-repetition strength work can improve overall fitness. Here's how it works: - 3-5 exercises per workout - 3-5 working sets for each exercise - 3-5 reps - 3-5 min rest between sets - 3-5x week

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The goal was to hit 40kg for 5…. #achieved #triceps in all 3 sets.

The goal was to hit 40kg for 5…. #achieved #triceps in all 3 sets.

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My Inner thigh and Glute workout ♥️ - Warm up with 3 sets of walking lunges 1.Adductor machine - 4 working sets of 15 - 20 reps (progressive overload + time under tension). 2.Smith machine sumo squat - 4 working sets of 10-12 reps(progressive overload + time under tension) 3.Dumbbell sumo squat - 5 working sets of 12-15 reps(progressive overload + time under tension) 4.Smith machine curtsy squat - 5 working sets of 12-15 reps(progressive overload + time under tension) Thanks for watching 🤗💕

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Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

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5 sets of goofing around

5 sets of goofing around

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