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back day (pull-up x 10 reps with 3 secs tempo)

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ken alwyn

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20,489 Aufrufe • vor 1 Jahr •via X (Twitter)

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i was asked what i do in the gym: Back day: Weighted Pull ups 3 sets to failure Bodyweight Pull ups to failure Narrow Grip Row 3 sets 6-8 reps Wide Grip Row 3 sets 4-6 reps Tricep Pulldowns Heavy set 4-6 reps into 6-12 reps half weight Skullcrushers 6-8 Reps 3 sets Behind Back Barbell Press, 3 sets 6-8 reps Delt Flys 3 sets 8-10 reps Body Weight Pull ups to burn out
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i was asked what i do in the gym: Back day: Weighted Pull ups 3 sets to failure Bodyweight Pull ups to failure Narrow Grip Row 3 sets 6-8 reps Wide Grip Row 3 sets 4-6 reps Tricep Pulldowns Heavy set 4-6 reps into 6-12 reps half weight Skullcrushers 6-8 Reps 3 sets Behind Back Barbell Press, 3 sets 6-8 reps Delt Flys 3 sets 8-10 reps Body Weight Pull ups to burn out

Meecha Clause

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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 😊💕
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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

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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!⚡️💪🏽

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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
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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

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5 exercises to reverse the effects of sitting: 1. Couch stretch x 30-60 secs 2. Bird Dogs x 6-10 reps 3. McGill crunch x 6-10 reps 4. Side planks x 6-10 reps 5. Glute bridge holds x 6-10 reps Do these in the morning, on desk breaks, or at night and your body will thank you.
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5 exercises to reverse the effects of sitting: 1. Couch stretch x 30-60 secs 2. Bird Dogs x 6-10 reps 3. McGill crunch x 6-10 reps 4. Side planks x 6-10 reps 5. Glute bridge holds x 6-10 reps Do these in the morning, on desk breaks, or at night and your body will thank you.

Dan Go

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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
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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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Build a huge back with weighted pull-ups 🦾 Sets of 10 with 45lbs. Only 4 reps with 90lbs 🥵
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Build a huge back with weighted pull-ups 🦾 Sets of 10 with 45lbs. Only 4 reps with 90lbs 🥵

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Setoran pull up. Masih rutin tiap hari, minimal 15 reps x 4
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Setoran pull up. Masih rutin tiap hari, minimal 15 reps x 4

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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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Todays Chest/Back day: - Lat Prayers x 2 - Chest Press Machine x 3 - Assisted Pull-up x 2 - Incline Cable Fly x 2 - Cable Lat Row x 2 - Chest- Supported Row x 3 - Shrug Machine x 2 - Cable Crunch x 3
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Todays Chest/Back day: - Lat Prayers x 2 - Chest Press Machine x 3 - Assisted Pull-up x 2 - Incline Cable Fly x 2 - Cable Lat Row x 2 - Chest- Supported Row x 3 - Shrug Machine x 2 - Cable Crunch x 3

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Expedition Enid Day 3 Competition 1 - Sled Push/Pull Former Germantown Baseball sweep medals 🥇Jackson Hood - 35 secs 🎥 🥈 Drew Harrison - 42 secs 🥉 Jackson Estes - 44 secs
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At Home - Lowerbody ✨🔥 Warm up with 2 sets of walking lunges 1.Superset : Jump squats 3 x 15 reps into Wall Sits 3 x 20 seconds hold 2.Romanian deadlift : 4 x 15 reps with time under tension on the eccentric 3.Tri- set : Hip thrust 4 x 15 reps with time under tension on the eccentric into partials 4 x 15 reps into Isometric hold 4 x 20 seconds 4.Bulgarian split squat : 3 x 15 reps each leg 5.Good mornings : 3 x 15,10,8 with time under tension on the eccentric
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At Home - Lowerbody ✨🔥 Warm up with 2 sets of walking lunges 1.Superset : Jump squats 3 x 15 reps into Wall Sits 3 x 20 seconds hold 2.Romanian deadlift : 4 x 15 reps with time under tension on the eccentric 3.Tri- set : Hip thrust 4 x 15 reps with time under tension on the eccentric into partials 4 x 15 reps into Isometric hold 4 x 20 seconds 4.Bulgarian split squat : 3 x 15 reps each leg 5.Good mornings : 3 x 15,10,8 with time under tension on the eccentric

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Videonya kelamaan, intinyadeh ak dah bisa menggantung 1 menit + 10 reps scapular pull up :)
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Videonya kelamaan, intinyadeh ak dah bisa menggantung 1 menit + 10 reps scapular pull up :)

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More good stuff from Trainer, Trey Winkler (GymRatBasketball | Trey Winkler) Downhill attack reps 1. Between Cross Glide Pull up 2. Between Cross Glide Snatch Back 3. Glide Between In Out Cross 10 Makes each direction

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let's do a leg day workout together its been a minuteeee! 🫶🏻✨ lying hamstring curl: 4 sets x 8 reps rdl: 4 sets x 6 reps smith machine hip thrust: 3 sets x 10 reps dumbbell sumo squat: 3 sets x 10 reps hyper extension: 3 sets x failure save this for your next leg workout! you can save 30% off C4 Energy on amazon now until June 26th ⚡ link is on my story!! #legday #fitnessinfluencer #workoutroutine #legworkout #glutegains
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let's do a leg day workout together its been a minuteeee! 🫶🏻✨ lying hamstring curl: 4 sets x 8 reps rdl: 4 sets x 6 reps smith machine hip thrust: 3 sets x 10 reps dumbbell sumo squat: 3 sets x 10 reps hyper extension: 3 sets x failure save this for your next leg workout! you can save 30% off C4 Energy on amazon now until June 26th ⚡ link is on my story!! #legday #fitnessinfluencer #workoutroutine #legworkout #glutegains

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Agenda bapak2 pada umumnya di senin pagi sebelum rutin makaryo. Lari 9km easy Push up 25 reps x 4 set Pull 10 reps x 5 set Super set saja, ntar sore baru lanjut fokus angkat bebannya. Selamat hari senin.
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Agenda bapak2 pada umumnya di senin pagi sebelum rutin makaryo. Lari 9km easy Push up 25 reps x 4 set Pull 10 reps x 5 set Super set saja, ntar sore baru lanjut fokus angkat bebannya. Selamat hari senin.

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Simplistic but effective combination of ab exercises 1.Boat pose : 3 x 30 seconds 2.Superset : V crunches 3 x 15 reps into Boat pose 3 x 10 seconds 3.Superset : Flutter kicks 3 x 20 each leg into V crunches 3 x 10 reps 4.Superset : Leg raises 3 x 12 reps into Boat pose 3 x 15 seconds 5.Superset : Russian twist 3 x 15 reps each side into plank hip dips 3 x 10 each side 6.Plank : 2 x 30-45 seconds 7.Cross leg mountain climbers 2 x 20 each leg 8.Superset : Mountain climbers 2 x 20 each leg into bicycle kicks 2 x 20 each leg Thanks for watching 😊🩷
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Simplistic but effective combination of ab exercises 1.Boat pose : 3 x 30 seconds 2.Superset : V crunches 3 x 15 reps into Boat pose 3 x 10 seconds 3.Superset : Flutter kicks 3 x 20 each leg into V crunches 3 x 10 reps 4.Superset : Leg raises 3 x 12 reps into Boat pose 3 x 15 seconds 5.Superset : Russian twist 3 x 15 reps each side into plank hip dips 3 x 10 each side 6.Plank : 2 x 30-45 seconds 7.Cross leg mountain climbers 2 x 20 each leg 8.Superset : Mountain climbers 2 x 20 each leg into bicycle kicks 2 x 20 each leg Thanks for watching 😊🩷

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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
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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

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SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20
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SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

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