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Arm day. How many reps and sets per exercise? For arms we’re doing 3-4 sets minimum, and anywhere from 8-12; 12-15 reps per set 💪🏽 More about volume and form these days. #girlswholift #girlswithmuscle #workout #gymbaddie #gymgirls #FitnessGoals

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QueenKori

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13,947 просмотров • 1 год назад •via X (Twitter)

NSFW#girlswholift#girlswithmuscle#workout#gymbaddie#gymgirls#FitnessGoals
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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!⚡️💪🏽
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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 просмотров • 8 месяцев назад

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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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

57,898 просмотров • 1 год назад

Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕
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Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕

Faustina Thobakgale

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Biceps dumbbells workout all exercise 3 sets 12 reps save and try.
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Biceps dumbbells workout all exercise 3 sets 12 reps save and try.

Aesthetic WorkOut

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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
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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

Andres

11,867 просмотров • 5 месяцев назад

My time under tension back routine 🔥 1. Lat pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸
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My time under tension back routine 🔥 1. Lat pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸

Faustina Thobakgale

191,976 просмотров • 2 лет назад

Here’s a back workout I did 🔥 1.Stiff Leg Deadlift : 2 warm up sets of 15 reps then 4 working sets of 10-15 reps(progressive overload). 2.Chest supported seated rows : 1 warm up set of 15 reps then 4 working sets of 12-15 reps(progressive overload) pulldown : 4 x 15 - 20 reps (progressive overload) 4.Superset chest supported T-bar high rows : 3 x 8-12 reps(progressive overload) into barbell high row 3 x 8-12 reps 5.Assisted pull ups : 3 x 10-15 reps Thanks for watching 😊💕
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Here’s a back workout I did 🔥 1.Stiff Leg Deadlift : 2 warm up sets of 15 reps then 4 working sets of 10-15 reps(progressive overload). 2.Chest supported seated rows : 1 warm up set of 15 reps then 4 working sets of 12-15 reps(progressive overload) pulldown : 4 x 15 - 20 reps (progressive overload) 4.Superset chest supported T-bar high rows : 3 x 8-12 reps(progressive overload) into barbell high row 3 x 8-12 reps 5.Assisted pull ups : 3 x 10-15 reps Thanks for watching 😊💕

Faustina Thobakgale

203,326 просмотров • 2 лет назад

My Isolated Leg Workout ♥️ Warm up with 2 sets of walking lunges 1.Smith machine Bulgarian Split Squat- 1 warm up set of 12 reps + 5 working sets of 12-15 reps (progressive overload) 2.Isolated prone leg press Variation - 4 x 15 reps (progressive overload) 3.Superset : Dumbbell Bulgarian Split squat - 3 x 15 reps (progressive overload) + Elevated reverse lunge 3 x 10-12 reps (body weight) 4.Good Mornings - 3 x 8-12 reps 5.Standing Calve raises - 5 x 15-20 reps
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My Isolated Leg Workout ♥️ Warm up with 2 sets of walking lunges 1.Smith machine Bulgarian Split Squat- 1 warm up set of 12 reps + 5 working sets of 12-15 reps (progressive overload) 2.Isolated prone leg press Variation - 4 x 15 reps (progressive overload) 3.Superset : Dumbbell Bulgarian Split squat - 3 x 15 reps (progressive overload) + Elevated reverse lunge 3 x 10-12 reps (body weight) 4.Good Mornings - 3 x 8-12 reps 5.Standing Calve raises - 5 x 15-20 reps

Faustina Thobakgale

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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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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 🤗💕

Faustina Thobakgale

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Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG
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Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

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A simple glute focused leg workout that will leave your glutes sore for days🍑🔥 Focus on pushing as much as weight as you can while maintaining form & tempo! This is how you grow muscle while getting stronger💪🏻 Workout: -Smith Machine Hip Thrust 4 sets x10 reps -Cable Upper Glute Kickback 3 sets x8 reps ea leg -Sumo RDL 3 sets x15 reps *superset w/👇🏻* -Weighted Hip Extension 2 sets x8 reps | last set xfailure
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A simple glute focused leg workout that will leave your glutes sore for days🍑🔥 Focus on pushing as much as weight as you can while maintaining form & tempo! This is how you grow muscle while getting stronger💪🏻 Workout: -Smith Machine Hip Thrust 4 sets x10 reps -Cable Upper Glute Kickback 3 sets x8 reps ea leg -Sumo RDL 3 sets x15 reps *superset w/👇🏻* -Weighted Hip Extension 2 sets x8 reps | last set xfailure

Miranda Cohen

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Drift away with me with these easy but brutal ✨essential core exercises V-crunches : 3 x 20 reps Bicycle kicks : 3 x 20 reps each leg Cross leg mountain climbers : 3 x 12-15 reps each leg Mountain climbers : 2 x 15-20 reps each leg Boat pose : 3 x 20 seconds, superset into Flutter kicks 3 x 12-15 reps each leg Plank : 3-4 sets of 20-30 seconds, superset into Plank Hip Dips 3-4 sets of 10 reps each side. For more fitness content checkout my IG fitness page
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Drift away with me with these easy but brutal ✨essential core exercises V-crunches : 3 x 20 reps Bicycle kicks : 3 x 20 reps each leg Cross leg mountain climbers : 3 x 12-15 reps each leg Mountain climbers : 2 x 15-20 reps each leg Boat pose : 3 x 20 seconds, superset into Flutter kicks 3 x 12-15 reps each leg Plank : 3-4 sets of 20-30 seconds, superset into Plank Hip Dips 3-4 sets of 10 reps each side. For more fitness content checkout my IG fitness page

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Work your entire body with this full-body Pilates workout, featuring a set of light hand weights (1-2kg dumbbells). Target your upper and lower back, shoulders, chest, and abs by performing 2 sets of 10–15 reps per exercise. Save this post for later!👇
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Work your entire body with this full-body Pilates workout, featuring a set of light hand weights (1-2kg dumbbells). Target your upper and lower back, shoulders, chest, and abs by performing 2 sets of 10–15 reps per exercise. Save this post for later!👇

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First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps
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First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps

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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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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

Huberman Lab Clips

98,153 просмотров • 1 год назад

it’s been a while since I’ve updated you on my workouts, but here we are and we’re back with a leg workout! I’m only weight training 4 days a week for about 45 min each sesh because you don’t need more than this to get results! my students also follow this method and get results faster than training 5-6 days per week🙌🏼 I do 3 leg sessions per week + 1 upper body. I usually only do between 4-5 movements each leg day since I’m already doing a good amount of volume doing legs so frequently! Here’s my workout: -leg press (quad focused) 4 sets by 12 reps (feet closer together towards the center of the platform help you target your quads better) -quad extension 3 sets by 12 reps -seated hamstring curl 3 sets by 12 reps -glute med cable kickback 3 sets by 12 reps (i like to have the cable notch at mid shin so im really able to focus on the upper glute. with my working foot on the angle and toes pointed outward, it actually increases the abduction component) -standing calf raises 3 sets by 12 reps (i have never truthfully trained calves consistently ever i always start and then stop because it feels pointless but it’s 2026 and we aren’t neglecting muscle groups so here’s my accountability lol) 💙I’m wearing the new Buffbunny Collection halo long sleeve ‘Rio blue’ in size medium / code Miranda will save you 10% 💙always fueling my workouts with my @c4energy creatine bc otherwise i won’t remember to drink it 🙈 #legworkout #fitness #legday #gluteworkout #women f
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it’s been a while since I’ve updated you on my workouts, but here we are and we’re back with a leg workout! I’m only weight training 4 days a week for about 45 min each sesh because you don’t need more than this to get results! my students also follow this method and get results faster than training 5-6 days per week🙌🏼 I do 3 leg sessions per week + 1 upper body. I usually only do between 4-5 movements each leg day since I’m already doing a good amount of volume doing legs so frequently! Here’s my workout: -leg press (quad focused) 4 sets by 12 reps (feet closer together towards the center of the platform help you target your quads better) -quad extension 3 sets by 12 reps -seated hamstring curl 3 sets by 12 reps -glute med cable kickback 3 sets by 12 reps (i like to have the cable notch at mid shin so im really able to focus on the upper glute. with my working foot on the angle and toes pointed outward, it actually increases the abduction component) -standing calf raises 3 sets by 12 reps (i have never truthfully trained calves consistently ever i always start and then stop because it feels pointless but it’s 2026 and we aren’t neglecting muscle groups so here’s my accountability lol) 💙I’m wearing the new Buffbunny Collection halo long sleeve ‘Rio blue’ in size medium / code Miranda will save you 10% 💙always fueling my workouts with my @c4energy creatine bc otherwise i won’t remember to drink it 🙈 #legworkout #fitness #legday #gluteworkout #women f

Miranda Cohen

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Beat Tyler Todt, Day 3: The heavy kettlebell swing. I have 4 months left to dramatically increase my power and speed for the 40 yard dash. Protocol: 5 sets, 30 reps per set, 70 lb kettlebell swings.
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Beat Tyler Todt, Day 3: The heavy kettlebell swing. I have 4 months left to dramatically increase my power and speed for the 40 yard dash. Protocol: 5 sets, 30 reps per set, 70 lb kettlebell swings.

Dustin Burnham

13,326 просмотров • 3 месяцев назад

your next back workout! like, save & give it a try💪🏻 LADIES‼️ a strong back is the foundation of having great posture! you should NEVER skip training your back especially if you want the illusion of a small waist⏳ Workout👇🏻 👉🏻👉🏻WARM-UP: band pullapart + band around the worlds 2 sets x10 reps each exercise 👉🏻Single Arm Dumbbell Row 4 sets x8 reps each arm 👉🏻Neutral Grip Pulldown 3 sets x10 reps 👉🏻Bent Over Barbell Row 3 sets x8 reps 👉🏻Straight Arm Lat Pulldown 3 sets x12 reps stop spending hours in the gym! use your time effectively and get better results faster💪🏻😈 I can simplify your workouts and help you maximize your time in the gym! Click the link to inquire for coaching -> 🫶🏼
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your next back workout! like, save & give it a try💪🏻 LADIES‼️ a strong back is the foundation of having great posture! you should NEVER skip training your back especially if you want the illusion of a small waist⏳ Workout👇🏻 👉🏻👉🏻WARM-UP: band pullapart + band around the worlds 2 sets x10 reps each exercise 👉🏻Single Arm Dumbbell Row 4 sets x8 reps each arm 👉🏻Neutral Grip Pulldown 3 sets x10 reps 👉🏻Bent Over Barbell Row 3 sets x8 reps 👉🏻Straight Arm Lat Pulldown 3 sets x12 reps stop spending hours in the gym! use your time effectively and get better results faster💪🏻😈 I can simplify your workouts and help you maximize your time in the gym! Click the link to inquire for coaching -> 🫶🏼

Miranda Cohen

16,241 просмотров • 8 месяцев назад

It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet
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It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet

Nick Kershner

188,528 просмотров • 7 месяцев назад