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Beginner-friendly leg workout (machines only) in a quick session 🫶🏼 featuring @ flared leggings and shrug. code: FRANSSON workout details: - hip thrusts 4x10 - hack squats 4x10 - hamstring curl 3x12... Full exclusive video in bio 😏😘

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Filippa Fransson 🇸🇪

1,941 subscribers

17,069 views • 8 days ago •via X (Twitter)

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Mauricio Rodriguez Orduña8 days ago

We continue tomorrow okay I love you good night 😘😴🌙

Gabriel Josué Rodriguez Díaz's profile picture
Gabriel Josué Rodriguez Díaz7 days ago

Muy bien

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Bob Coffee8 days ago

Juicy looking Peach 🍑...Nice work!👏👏👏

Lawliet.'s profile picture
Lawliet.8 days ago

Sweden? damn. girls are not playing easy

Ryan's profile picture
Ryan7 days ago

JÄVLIGT fin röv

Real life TedLassoU11's profile picture
Real life TedLassoU117 days ago

👏🏻👏🏻👏🏻👏🏻

Filippa Fransson 🇸🇪's profile picture
Filippa Fransson 🇸🇪8 days ago

Bio’s serving new videos today! 💥🍿

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Promt Lab Dialy

957,434 views • 22 days ago

Made with Seedance 2 on FlovaAI Japan FlovaAI Prompt: CAMERA: DV 16mm tape camcorder handheld feel. POV of CHASE holding the camera herself, occasionally propping it on a bench/rack. Hand shake, misaligned framing, delayed focus pulls, clumsy zooms, occasional face cut-off framing, imperfect shots. Camcorder never appears on screen. LOOK: Soft, slightly blurry tape quality, faint tape noise, bloomed highlights under gym lighting, flickering auto-exposure, muted contrast, realistic skin tones. STYLE: Energetic, casual gym-vlog tone — upbeat between sets, breathless, genuine laughs, light motivational commentary. Quick handheld cuts alternating with propped-camera shots. Character CHASE — Korean idol, 20s. Long black hair in a high ponytail, glowing skin with light post-workout sheen. Slim athletic build. Modest long-sleeve athletic top, loose joggers/leggings (arms and torso fully covered), sneakers, towel around neck, no jewelry. Setting Evening gym — mirror wall, weight rack, bench press station, leg curl machine nearby, water bottle on a bench, soft overhead lighting. Storyboard (30s, 8 cuts) (~2s, selfie, arm's length) Walks in, bright smile despite slight breathlessness. CHASE: "Okay guys, quick workout vlog today!" (~2s, whip pan) Sweeps weight rack → mirror → mat area, back to her face. CHASE (off-screen): "Gym's pretty quiet right now." (~3s, propped camera, bench press) Lies back, adjusts grip, glances at camera, determined smile. CHASE: "Bench press time — let's go!" (~3s, propped camera, side angle) Performs a few reps, breathing hard, racks the bar, exhales. CHASE: "Whew — that's the set." (~2s, handheld walking) Grabs towel/water, walks toward leg curl machine, camera bouncing. CHASE: "Moving on to legs now." (~3s, propped camera, leg curl) Settles in, adjusts pad, a couple reps, mild strain on her face. CHASE: "Okay this one burns already—" (~2s, macro insert, shallow DOF) Close on hands gripping machine handles, sweat catching the light. No dialogue — ambient gym sound only. (~3s, arm's-length selfie finish) Stands, fans herself, towel on shoulder, tired grin. CHASE: "Two down — I need water. See you guys in a bit!" #Flovacpp #Flovaai
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WasifAI

120,933 views • 2 months ago

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 C4 Energy 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 C4 Energy creatine bc otherwise i won’t remember to drink it 🙈 #legworkout #fitness #legday #gluteworkout #women f

Miranda Cohen

17,493 views • 7 months ago

Gym day: survived, sweated, and somehow left proud 💪😅 Created with Seedance 2.5 on WaveSpeedAI Prompt: Create a 30-second casual gym vlog featuring the same young woman in her early twenties. She has natural everyday beauty, and her face and hair remain identical throughout the entire video. Camera & visual style One continuous handheld front-facing smartphone selfie vlog, always filmed from her own point of view with the phone held in her own hand at arm’s length. No third-person camera, external camera, tripod, cinematic camera movement, or professional filming. Make it look like a real modern smartphone recording: - Mild handheld shake and natural walking bounce - Occasional autofocus hunting - Small exposure shifts and minor framing imperfections - Natural front-camera lens distortion - Soft warm natural daylight transitioning toward early evening - Natural, uncorrected smartphone color - No color grading, beauty filter, or skin smoothing - Same woman, same face and hair throughout - She holds the phone herself in every shot - No subtitles, captions, logos, watermarks, or on-screen text - No brand or character names - Never show a reference sheet or duplicate subject Outfit She is wearing a cute, trendy, realistic gym outfit appropriate for a casual workout vlog: fitted athletic top, comfortable high-waisted leggings or shorts, clean sneakers, and minimal accessories. The styling should feel fashionable but natural and practical for the gym. Scene She is spending a casual day at the gym and filming herself throughout her workout. She enters the gym while holding her phone at arm’s length, smiling into the front camera. She briefly sweeps the phone toward the workout area, showing treadmills, weights, machines, and other gym-goers in the background, then brings it back to her face. She grins and says upbeat: “Okay, gym day! Let’s get this workout started!” She walks toward the workout area, naturally bouncing the phone with her steps. She glances at the equipment, smiles at the camera, and starts a light warm-up. Keep the movements natural and unscripted, with brief moments of her adjusting her hair, checking her form, and laughing at herself. She moves into a short workout sequence while still filming herself handheld: a few casual gym exercises, light cardio, and a quick strength-training moment. Keep the camera mostly selfie-facing, occasionally tilting naturally toward the equipment before returning to her face. She looks slightly out of breath but happy and says with a playful laugh: “Why did I think this was gonna be easy?” She takes a quick water break, holding her bottle near the selfie camera before taking a sip. She smiles and catches her breath while natural gym ambience continues around her. Later, after finishing the workout, she walks toward the gym exit with the phone still in her hand. Her hair is slightly messier and she looks pleasantly tired. She gives the camera a satisfied smile, lightly wipes her forehead, and says: “Okay… I’m actually proud of myself.” She gives a small tired laugh, waves at the camera, and lowers the phone slightly for a relaxed ending. Audio Diegetic sound only, no background music. Include realistic gym ambience: treadmill hum, weights clanking, machine sounds, footsteps, distant conversations, subtle ventilation, water bottle sounds, and natural room tone. Every spoken line should be delivered frontally with clearly visible lip movement and natural timing. Keep the entire sequence fast, casual, spontaneous, and realistic, with natural transitions and enough brief visual moments to fill approximately 30 seconds without making the dialogue feel rushed. The final result should feel like an authentic personal gym vlog recorded casually on a modern smartphone.
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Gym day: survived, sweated, and somehow left proud 💪😅 Created with Seedance 2.5 on WaveSpeedAI Prompt: Create a 30-second casual gym vlog featuring the same young woman in her early twenties. She has natural everyday beauty, and her face and hair remain identical throughout the entire video. Camera & visual style One continuous handheld front-facing smartphone selfie vlog, always filmed from her own point of view with the phone held in her own hand at arm’s length. No third-person camera, external camera, tripod, cinematic camera movement, or professional filming. Make it look like a real modern smartphone recording: - Mild handheld shake and natural walking bounce - Occasional autofocus hunting - Small exposure shifts and minor framing imperfections - Natural front-camera lens distortion - Soft warm natural daylight transitioning toward early evening - Natural, uncorrected smartphone color - No color grading, beauty filter, or skin smoothing - Same woman, same face and hair throughout - She holds the phone herself in every shot - No subtitles, captions, logos, watermarks, or on-screen text - No brand or character names - Never show a reference sheet or duplicate subject Outfit She is wearing a cute, trendy, realistic gym outfit appropriate for a casual workout vlog: fitted athletic top, comfortable high-waisted leggings or shorts, clean sneakers, and minimal accessories. The styling should feel fashionable but natural and practical for the gym. Scene She is spending a casual day at the gym and filming herself throughout her workout. She enters the gym while holding her phone at arm’s length, smiling into the front camera. She briefly sweeps the phone toward the workout area, showing treadmills, weights, machines, and other gym-goers in the background, then brings it back to her face. She grins and says upbeat: “Okay, gym day! Let’s get this workout started!” She walks toward the workout area, naturally bouncing the phone with her steps. She glances at the equipment, smiles at the camera, and starts a light warm-up. Keep the movements natural and unscripted, with brief moments of her adjusting her hair, checking her form, and laughing at herself. She moves into a short workout sequence while still filming herself handheld: a few casual gym exercises, light cardio, and a quick strength-training moment. Keep the camera mostly selfie-facing, occasionally tilting naturally toward the equipment before returning to her face. She looks slightly out of breath but happy and says with a playful laugh: “Why did I think this was gonna be easy?” She takes a quick water break, holding her bottle near the selfie camera before taking a sip. She smiles and catches her breath while natural gym ambience continues around her. Later, after finishing the workout, she walks toward the gym exit with the phone still in her hand. Her hair is slightly messier and she looks pleasantly tired. She gives the camera a satisfied smile, lightly wipes her forehead, and says: “Okay… I’m actually proud of myself.” She gives a small tired laugh, waves at the camera, and lowers the phone slightly for a relaxed ending. Audio Diegetic sound only, no background music. Include realistic gym ambience: treadmill hum, weights clanking, machine sounds, footsteps, distant conversations, subtle ventilation, water bottle sounds, and natural room tone. Every spoken line should be delivered frontally with clearly visible lip movement and natural timing. Keep the entire sequence fast, casual, spontaneous, and realistic, with natural transitions and enough brief visual moments to fill approximately 30 seconds without making the dialogue feel rushed. The final result should feel like an authentic personal gym vlog recorded casually on a modern smartphone.

Zara

19,143 views • 1 month ago

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.
0:47

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.

AYCE

11,503 views • 5 months ago

She's 21. Started with ONE gym video. Now she's making $30k/month off AI girls that never skip leg day — and never existed. 21 years old. No modeling agency. No camera crew. Just Claude, a laptop, and one workout clip. She noticed something: fitness content gets insane engagement, but real creators burn out — no gym breaks, no bad angles, no off days. So she built an AI version instead. Here's exactly what she did: 1. Took one high-quality gym video as a "base" — movement, lighting, vibe — and used it to define the persona's whole aesthetic 2. Used Claude to write the persona's bio, captions, and DM personality — someone people would actually want to follow 3. Used separate AI tools to generate consistent images/clips in that same gym-girl style — always on-brand, always "in character" 4. Posted like a real fitness page: progress updates, workout tips, motivational captions — not obviously AI 5. Built the funnel: free gym content → "form check" DMs → paid subscription → 1-on-1 paid coaching chat 6. Used Claude to A/B test captions and hooks, kept only what actually drove clicks 7. Reinvested profit into more content variety — different workouts, outfits, locations — so the persona felt alive, not repetitive 8. Automated replies for the free tier, kept the paid tier "personal" to boost retention Result: one gym persona, $30k/month, zero actual gym membership. The fitness niche alone is one of the most underrated angles in this whole space — the engagement is already built in, you just need consistency. Save this before it's gone.
1:10

She's 21. Started with ONE gym video. Now she's making $30k/month off AI girls that never skip leg day — and never existed. 21 years old. No modeling agency. No camera crew. Just Claude, a laptop, and one workout clip. She noticed something: fitness content gets insane engagement, but real creators burn out — no gym breaks, no bad angles, no off days. So she built an AI version instead. Here's exactly what she did: 1. Took one high-quality gym video as a "base" — movement, lighting, vibe — and used it to define the persona's whole aesthetic 2. Used Claude to write the persona's bio, captions, and DM personality — someone people would actually want to follow 3. Used separate AI tools to generate consistent images/clips in that same gym-girl style — always on-brand, always "in character" 4. Posted like a real fitness page: progress updates, workout tips, motivational captions — not obviously AI 5. Built the funnel: free gym content → "form check" DMs → paid subscription → 1-on-1 paid coaching chat 6. Used Claude to A/B test captions and hooks, kept only what actually drove clicks 7. Reinvested profit into more content variety — different workouts, outfits, locations — so the persona felt alive, not repetitive 8. Automated replies for the free tier, kept the paid tier "personal" to boost retention Result: one gym persona, $30k/month, zero actual gym membership. The fitness niche alone is one of the most underrated angles in this whole space — the engagement is already built in, you just need consistency. Save this before it's gone.

DenlitL

4,147,333 views • 1 month ago

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets -I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee
0:38

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets -I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee

Dean Turner

87,387 views • 5 months ago

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY
1:03

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

49,107 views • 1 month ago

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY
0:35

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 views • 6 months ago

Claude Code is now scary good at full-stack! I asked it to build a real-time weather intelligence dashboard with an interactive 3D globe and a forecasting layer that predicts weather 3 days ahead. It came back with a spinning globe that has a day/night cycle using NASA satellite imagery, city lights on the dark side, weather icons that switch between sun and moon based on local time, and a time travel slider that scrubs through 10 days of data. Claude Code built the whole thing in a single session, including the backend, database, data pipeline, and frontend. For the database, I needed something fast for time-series workloads since the app ingests hourly weather readings across many cities and serves time-range queries on every slider interaction. I used Tiger Cloud by Tiger Data - Creators of TimescaleDB, which gives you managed TimescaleDB on the Postgres you already know. Claude Code connected to it through the Tiger CLI MCP server and set up the entire backend directly: - Provisioned the database service - Created hypertables for time-partitioned weather storage - Set up continuous aggregates for pre-computed rollups - Built the data ingestion pipeline and the full NextJS + ThreeJS frontend The time travel slider queries thousands of rows on every position change. On a regular Postgres table, this would require manual partitioning and index tuning to stay fast as data grows. TimescaleDB partitions the data by timestamp automatically, so each query only hits the relevant time chunk. Continuous aggregates serve the trend charts and forecast layer from pre-computed rollups instead of rescanning raw data on every request. The video below shows the final build in action, and I worked with the Tiger Data team to put this together. Tiger CLI is open-source (Apache 2.0) and works with Claude Code, Cursor, Codex, Gemini CLI, and VS Code. To try this yourself: → Sign up for Tiger Cloud (I have shared the link in the replies). It gives you $1,000 free credits (no card needed) → Install Tiger CLI: curl -fsSL https(:)//cli(.)tigerdata(.)com | sh → Run tiger mcp install claude-code → Give Claude Code a prompt and let it build Find the sign-up link in the replies.
0:29

Claude Code is now scary good at full-stack! I asked it to build a real-time weather intelligence dashboard with an interactive 3D globe and a forecasting layer that predicts weather 3 days ahead. It came back with a spinning globe that has a day/night cycle using NASA satellite imagery, city lights on the dark side, weather icons that switch between sun and moon based on local time, and a time travel slider that scrubs through 10 days of data. Claude Code built the whole thing in a single session, including the backend, database, data pipeline, and frontend. For the database, I needed something fast for time-series workloads since the app ingests hourly weather readings across many cities and serves time-range queries on every slider interaction. I used Tiger Cloud by Tiger Data - Creators of TimescaleDB, which gives you managed TimescaleDB on the Postgres you already know. Claude Code connected to it through the Tiger CLI MCP server and set up the entire backend directly: - Provisioned the database service - Created hypertables for time-partitioned weather storage - Set up continuous aggregates for pre-computed rollups - Built the data ingestion pipeline and the full NextJS + ThreeJS frontend The time travel slider queries thousands of rows on every position change. On a regular Postgres table, this would require manual partitioning and index tuning to stay fast as data grows. TimescaleDB partitions the data by timestamp automatically, so each query only hits the relevant time chunk. Continuous aggregates serve the trend charts and forecast layer from pre-computed rollups instead of rescanning raw data on every request. The video below shows the final build in action, and I worked with the Tiger Data team to put this together. Tiger CLI is open-source (Apache 2.0) and works with Claude Code, Cursor, Codex, Gemini CLI, and VS Code. To try this yourself: → Sign up for Tiger Cloud (I have shared the link in the replies). It gives you $1,000 free credits (no card needed) → Install Tiger CLI: curl -fsSL https(:)//cli(.)tigerdata(.)com | sh → Run tiger mcp install claude-code → Give Claude Code a prompt and let it build Find the sign-up link in the replies.

Avi Chawla

14,838 views • 3 months ago

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets
0:24

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

56,667 views • 3 months ago

How Cloudflare cut query times by 35x without leaving Postgres: Their Postgres tables hit billions of rows, and every time-range query started getting slower. Plain Postgres scans the entire table on every query, regardless of the time window. They tried the manual route by building precomputed aggregates with cron jobs and evaluating ClickHouse, which needed a full ingestion pipeline just to handle their write pattern. Here's where most teams get stuck at exactly this point. They utilize manual partitioning, splitting data into child tables by day or month. Then they wire up cron jobs to refresh aggregate tables. Every schema change after that requires updating the cron logic and coordinating across teams. The infrastructure becomes the project. Tiger Cloud is managed TimescaleDB by Tiger Data - Creators of TimescaleDB on the Postgres you already know, with automatic time-based partitioning, continuous aggregates, and compression built in from the start. Cloudflare moved to TimescaleDB after exhausting the manual route and saw 5-35x query performance improvement on the same data. Here is how it works: → Hypertables partition data by timestamp automatically. Every time-range query hits only the relevant chunk, not the full table. → Continuous aggregates refresh incrementally in the background, with no cron jobs to maintain. To show what this looks like in practice, I built a real-time earthquake intelligence dashboard on a 3D globe using Claude Code and Tiger Cloud in a single session. The USGS earthquake catalog has 400,000+ events since 1900, each a timestamped row. The dashboard plots them as ripple animations sized by magnitude and colored by depth, with a time slider that scrubs through 120 years of seismic history. Every slider position fires a live query against the hypertable, and the side panel pulls from continuous aggregates. Claude Code connected to Tiger Cloud through the Tiger CLI MCP server, provisioned the database, pulled the USGS catalog, and assembled the full Next.js and Three.js frontend without leaving the session. The video below shows the final build in action, and I worked with the Tiger Data team to put this together. Tiger CLI is open-source (Apache 2.0) and works with Claude Code, Cursor, Codex, Gemini CLI, and VS Code. To try this yourself: → Sign up for Tiger Cloud here: New accounts get $1,000 in free credits, no credit card required. → Install Tiger CLI: curl -fsSL https(:)//cli(.)tigerdata(.)com | sh → Run tiger mcp install claude-code → Give Claude Code a prompt and let it build. I also wrote a full walkthrough on how you can turn any coding agent into a production-grade data engineer that can manage over a billion-row Postgres workloads. It covers everything from the database setup to the final build. Read it below.
0:55

How Cloudflare cut query times by 35x without leaving Postgres: Their Postgres tables hit billions of rows, and every time-range query started getting slower. Plain Postgres scans the entire table on every query, regardless of the time window. They tried the manual route by building precomputed aggregates with cron jobs and evaluating ClickHouse, which needed a full ingestion pipeline just to handle their write pattern. Here's where most teams get stuck at exactly this point. They utilize manual partitioning, splitting data into child tables by day or month. Then they wire up cron jobs to refresh aggregate tables. Every schema change after that requires updating the cron logic and coordinating across teams. The infrastructure becomes the project. Tiger Cloud is managed TimescaleDB by Tiger Data - Creators of TimescaleDB on the Postgres you already know, with automatic time-based partitioning, continuous aggregates, and compression built in from the start. Cloudflare moved to TimescaleDB after exhausting the manual route and saw 5-35x query performance improvement on the same data. Here is how it works: → Hypertables partition data by timestamp automatically. Every time-range query hits only the relevant chunk, not the full table. → Continuous aggregates refresh incrementally in the background, with no cron jobs to maintain. To show what this looks like in practice, I built a real-time earthquake intelligence dashboard on a 3D globe using Claude Code and Tiger Cloud in a single session. The USGS earthquake catalog has 400,000+ events since 1900, each a timestamped row. The dashboard plots them as ripple animations sized by magnitude and colored by depth, with a time slider that scrubs through 120 years of seismic history. Every slider position fires a live query against the hypertable, and the side panel pulls from continuous aggregates. Claude Code connected to Tiger Cloud through the Tiger CLI MCP server, provisioned the database, pulled the USGS catalog, and assembled the full Next.js and Three.js frontend without leaving the session. The video below shows the final build in action, and I worked with the Tiger Data team to put this together. Tiger CLI is open-source (Apache 2.0) and works with Claude Code, Cursor, Codex, Gemini CLI, and VS Code. To try this yourself: → Sign up for Tiger Cloud here: New accounts get $1,000 in free credits, no credit card required. → Install Tiger CLI: curl -fsSL https(:)//cli(.)tigerdata(.)com | sh → Run tiger mcp install claude-code → Give Claude Code a prompt and let it build. I also wrote a full walkthrough on how you can turn any coding agent into a production-grade data engineer that can manage over a billion-row Postgres workloads. It covers everything from the database setup to the final build. Read it below.

Avi Chawla

22,094 views • 1 month ago

Come spend a gym day with me 🎥🤍 Created with Seedance 2.5 on FlovaAI Prompt: Create a 60-second realistic day-in-the-life gym vlog following the same young Korean woman in her early twenties from waking up at home, getting ready, going to the gym, working out, and returning home. Overall visual style One continuous handheld front-facing smartphone selfie vlog perspective. She always films herself with the phone in her own hand at arm’s length. No third-person camera, tripod, cinematic camera movements, drones, or external filming. Make everything look like authentic modern smartphone footage: - Natural handheld shake and small framing imperfections - Realistic walking movement and occasional autofocus hunting - Minor exposure changes - Natural front-camera lens distortion - Soft natural morning light indoors and outdoors - Realistic, unfiltered smartphone colors - No beauty filter, skin smoothing, or cinematic color grading - Same face and hair throughout the entire vlog - Natural expressions, movements, and body language - No subtitles, captions, logos, watermarks, or on-screen text - No background music; use only natural diegetic sound 0–10 sec — Waking up She wakes up in her cozy bedroom wearing a cute, loose casual night suit. She grabs her phone from beside the bed and immediately starts filming herself selfie-style. She looks sleepy, messy-haired, and slightly tired, gives a small yawn, stretches, and smiles at the camera. She quietly says: “Good morning… I really don’t feel like going to the gym today.” She gets out of bed and walks toward the bathroom while holding the phone herself. 10–18 sec — Brushing teeth In the bathroom, she films herself in the mirror/selfie view while brushing her teeth. Keep it casual and imperfect, with realistic bathroom ambience and running-water sounds. She briefly looks into the camera with a sleepy expression, then rinses her mouth and smiles. She says: “But I promised myself I’d go, so… let’s do it.” 18–27 sec — Getting ready Quick natural transition back to her bedroom. She changes from her night suit into a stylish but realistic gym outfit: fitted athletic top, high-waisted leggings or comfortable athletic bottoms, clean sneakers, and minimal accessories. Show short selfie moments of her fixing her hair, adjusting her gym outfit, grabbing a water bottle and gym bag. She looks into the phone and says: “Okay, now I actually look ready.” 27–35 sec — Going to the gym She leaves home with the phone in her hand. Film brief selfie moments while walking outside and naturally bouncing with her steps. Show quick glimpses of the street, morning traffic, buildings, and her gym bag. She arrives at the gym and turns the phone slightly to show the entrance before bringing it back to her face. Natural street and gym ambience only. 35–52 sec — Workout Inside the gym, she starts with a short warm-up on a treadmill, then moves through a few exercises such as light strength training, squats, dumbbell exercises, and stretching. Keep the camera mostly front-facing and handheld, occasionally tilting naturally toward the equipment before returning to her face. She becomes slightly sweaty and out of breath but stays cheerful. She laughs and says: “Okay… this is harder than I remembered.” She takes a quick drink of water, catches her breath, then gives the camera a satisfied smile and continues her workout. Include realistic sounds of footsteps, treadmill movement, weights clanking, machines, distant conversations, and gym room tone. 52–60 sec — Returning home After finishing her workout, she leaves the gym and walks home. She looks pleasantly exhausted but happy. Cut naturally to her back at home, still holding the phone. She drops her gym bag down, takes a drink of water, relaxes on the couch or bed, and looks into the camera with a tired smile. She gives a small wave and says: “Workout done. I’m exhausted… but I’m glad I went.” She smiles, gives one final sleepy wave, and lowers the phone for a natural ending. Final requirements Keep the entire vlog fast, spontaneous, cozy, and realistic, with natural transitions between locations. The woman must remain visually consistent throughout: same facial identity, same hair, and realistic appearance. Her outfit changes only once, from the casual night suit to the gym outfit. All dialogue must be naturally spoken with visible lip movement. Use only diegetic audio—bedroom ambience, bathroom sounds, footsteps, street noise, gym sounds, water bottle sounds, and home ambience. No music, captions, subtitles, logos, watermarks, or cinematic effects. #Flovaai #Flovacpp
1:00

Come spend a gym day with me 🎥🤍 Created with Seedance 2.5 on FlovaAI Prompt: Create a 60-second realistic day-in-the-life gym vlog following the same young Korean woman in her early twenties from waking up at home, getting ready, going to the gym, working out, and returning home. Overall visual style One continuous handheld front-facing smartphone selfie vlog perspective. She always films herself with the phone in her own hand at arm’s length. No third-person camera, tripod, cinematic camera movements, drones, or external filming. Make everything look like authentic modern smartphone footage: - Natural handheld shake and small framing imperfections - Realistic walking movement and occasional autofocus hunting - Minor exposure changes - Natural front-camera lens distortion - Soft natural morning light indoors and outdoors - Realistic, unfiltered smartphone colors - No beauty filter, skin smoothing, or cinematic color grading - Same face and hair throughout the entire vlog - Natural expressions, movements, and body language - No subtitles, captions, logos, watermarks, or on-screen text - No background music; use only natural diegetic sound 0–10 sec — Waking up She wakes up in her cozy bedroom wearing a cute, loose casual night suit. She grabs her phone from beside the bed and immediately starts filming herself selfie-style. She looks sleepy, messy-haired, and slightly tired, gives a small yawn, stretches, and smiles at the camera. She quietly says: “Good morning… I really don’t feel like going to the gym today.” She gets out of bed and walks toward the bathroom while holding the phone herself. 10–18 sec — Brushing teeth In the bathroom, she films herself in the mirror/selfie view while brushing her teeth. Keep it casual and imperfect, with realistic bathroom ambience and running-water sounds. She briefly looks into the camera with a sleepy expression, then rinses her mouth and smiles. She says: “But I promised myself I’d go, so… let’s do it.” 18–27 sec — Getting ready Quick natural transition back to her bedroom. She changes from her night suit into a stylish but realistic gym outfit: fitted athletic top, high-waisted leggings or comfortable athletic bottoms, clean sneakers, and minimal accessories. Show short selfie moments of her fixing her hair, adjusting her gym outfit, grabbing a water bottle and gym bag. She looks into the phone and says: “Okay, now I actually look ready.” 27–35 sec — Going to the gym She leaves home with the phone in her hand. Film brief selfie moments while walking outside and naturally bouncing with her steps. Show quick glimpses of the street, morning traffic, buildings, and her gym bag. She arrives at the gym and turns the phone slightly to show the entrance before bringing it back to her face. Natural street and gym ambience only. 35–52 sec — Workout Inside the gym, she starts with a short warm-up on a treadmill, then moves through a few exercises such as light strength training, squats, dumbbell exercises, and stretching. Keep the camera mostly front-facing and handheld, occasionally tilting naturally toward the equipment before returning to her face. She becomes slightly sweaty and out of breath but stays cheerful. She laughs and says: “Okay… this is harder than I remembered.” She takes a quick drink of water, catches her breath, then gives the camera a satisfied smile and continues her workout. Include realistic sounds of footsteps, treadmill movement, weights clanking, machines, distant conversations, and gym room tone. 52–60 sec — Returning home After finishing her workout, she leaves the gym and walks home. She looks pleasantly exhausted but happy. Cut naturally to her back at home, still holding the phone. She drops her gym bag down, takes a drink of water, relaxes on the couch or bed, and looks into the camera with a tired smile. She gives a small wave and says: “Workout done. I’m exhausted… but I’m glad I went.” She smiles, gives one final sleepy wave, and lowers the phone for a natural ending. Final requirements Keep the entire vlog fast, spontaneous, cozy, and realistic, with natural transitions between locations. The woman must remain visually consistent throughout: same facial identity, same hair, and realistic appearance. Her outfit changes only once, from the casual night suit to the gym outfit. All dialogue must be naturally spoken with visible lip movement. Use only diegetic audio—bedroom ambience, bathroom sounds, footsteps, street noise, gym sounds, water bottle sounds, and home ambience. No music, captions, subtitles, logos, watermarks, or cinematic effects. #Flovaai #Flovacpp

Zara

22,958 views • 1 month ago

You can see which exercises I do by checking out my Full Workout Plan below Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 1x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets
0:26

You can see which exercises I do by checking out my Full Workout Plan below Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 1x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

36,025 views • 4 months ago

Sweating is a major cheat code for your skin: - Improved blood flow to skin - Natural pore cleansing - Reduced inflammation - Detoxification support - Better skin barrier function - Collagen and elasticity boost Every single day, I try to do the following: - 60+ minute workout (run/lift) - 20 minute sauna at 210 degrees - Shower + natural face wash - Anti-aging serum + moisturizer For skincare I use my Wild Roman 100% natural face routine. Only ingredients you can find in nature. Grass-fed tallow, cold pressed oils, wild botanicals. That’s it. For a limited time, you can get the full face routine 40% off with free shipping: Thousands of customers loving it with a 4.9 star average rating. You will, too. P.S. Video is from this Saturday. 20 miles at 6:29 average pace before my son was awake. Sauna after he went down to sleep. The hours vary, but the work never does.
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Sweating is a major cheat code for your skin: - Improved blood flow to skin - Natural pore cleansing - Reduced inflammation - Detoxification support - Better skin barrier function - Collagen and elasticity boost Every single day, I try to do the following: - 60+ minute workout (run/lift) - 20 minute sauna at 210 degrees - Shower + natural face wash - Anti-aging serum + moisturizer For skincare I use my Wild Roman 100% natural face routine. Only ingredients you can find in nature. Grass-fed tallow, cold pressed oils, wild botanicals. That’s it. For a limited time, you can get the full face routine 40% off with free shipping: Thousands of customers loving it with a 4.9 star average rating. You will, too. P.S. Video is from this Saturday. 20 miles at 6:29 average pace before my son was awake. Sauna after he went down to sleep. The hours vary, but the work never does.

Sahil Bloom

188,700 views • 2 months ago

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…
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Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Dean Turner

35,651 views • 4 months ago