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

ken alwyn

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20,629 次观看 • 1 年前 •via X (Twitter)

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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!⚡️💪🏽

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

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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

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.

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

480,735 次观看 • 2 年前

Started back day with pull-ups. Gonna keep doing this and get the reps up - 8 is sad! How many pull-ups can you do with proper form?

Started back day with pull-ups. Gonna keep doing this and get the reps up - 8 is sad! How many pull-ups can you do with proper form?

Marc Lobliner - IFBB Pro

13,617 次观看 • 15 天前

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

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

Jimmy Drew

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

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

TIRTA

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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

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

MM

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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

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

Pearl River Baseball

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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

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

Faustina Thobakgale

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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

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

Miranda Cohen

13,365 次观看 • 3 个月前

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

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

ai | 🏳 in 🇮🇩

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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.

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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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

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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