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Chaos at the first face off between Freezy Macbones official & Jonathan Tetteh ๐Ÿคฏ 11-0 (10 KOs) vs 10-0 (10 KOs) ๐Ÿ’ฅ๐Ÿ’ฅ Saturday's chief support in Accra ๐Ÿ‡ฌ๐Ÿ‡ญ DAZN Boxing

50,306 views โ€ข 7 months ago โ€ขvia X (Twitter)

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If you want toโ€ฆ - Train 3x Per Week - Build Muscle - Lose Fat - Spend 90 minutes MAX in the gym each session Here is an EXCELLENT workout plan for you: ๐—ฆ๐—–๐—›๐—˜๐——๐—จ๐—Ÿ๐—˜ DAY 1: FULL BODY A DAY 2: OFF DAY 3: FULL BODY B DAY 4: OFF DAY 5: FULL BODY C DAY 6: OFF DAY 7: OFF ๐—™๐—จ๐—Ÿ๐—Ÿ ๐—•๐—ข๐——๐—ฌ ๐—” Exercise 1: Leg Extensions โ€” 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls โ€” 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine โ€” 2x5-10 @ 0-1 RIR Exercise 4: Wide Grip Lat Pull-Down โ€” 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP โ€” 2x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls โ€” 2x5-10 @ 0-1 RIR Exercise 7: Incline Cable Tricep Push-Downs โ€” 2x5-10 @ 0-1 RIR Exercise 8: Calf Press โ€” 2x5-10 @ 0-1 RIR Exercise 9: Ab Crunch Machine โ€” 2x5-10 @ 0-1 RIR ๐—™๐—จ๐—Ÿ๐—Ÿ ๐—•๐—ข๐——๐—ฌ ๐—• Exercise 1: Lying Leg Curls โ€” 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions โ€” 2x5-10 @ 0-1 RIR Exercise 3: Incline Machine Press โ€” 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises โ€” 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support 2x5-10 @ 0-1 RIR Exercise 7: Dip Machine 2x5-10 @ 0-1 RIR Exercise 8: ADduction Machine โ€” 3x5-10 @ 0-1 RIR Exercise 9: Glute Bridges โ€” 2x5-10 @ 0-1 RIR ๐—™๐—จ๐—Ÿ๐—Ÿ ๐—•๐—ข๐——๐—ฌ ๐—– Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR Exercise 2: 45ยฐ Extensions โ€” 2x5-10 @ 0-1 RIR Exercise 3: Seated/Flat Machine Press โ€” 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP โ€” 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support โ€” 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions 2x5-10 @ 0-1 RIR Exercise 8: Ab Crunch Machine 2x5-10 @ 0-1 RIR Exercise 9: Calf Press โ€” 2x5-10 @ 0-1 RIR

Dean Turner

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