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Check out my 2 digital workouts - work with me from anywhere! 🏀 The Shooting Workout •3 variations •Printable PDF to track The Solo Hooper Workout •No rebounder/passer needed! •200 + makes •PDF + Video Demonstrations

Anthony Pugh

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18,014 views • 1 year ago •via X (Twitter)

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This prompt is super useful for human resources. One Excel template with 30 fully encrypted PDF payslip links. When the number changes in Excel, it updates in the PDF. Kimi literally created a template and workflow for you to automate your work. Prompt: Generate 30 individual PDF pay slips from the master list. 1. Design (Template): Do not just print the row. Apply a formal 'Corporate Letterhead' template to each PDF (Company name at top, distinct 'Earnings' vs 'Deductions' sections, grey footer). 2. Logic (Security): Password protect each PDF using the employee's ID last 4 digits. 3. File Logic: Name each file strictly as [Dept]_[Name]_[Month].pdf. Create a summary Excel sheet with hyperlinks to all 30 local files for easy checking. Ensure all data and exhibits are fully consistent between Excel and PDF files. The company name is Radiohead.

This prompt is super useful for human resources. One Excel template with 30 fully encrypted PDF payslip links. When the number changes in Excel, it updates in the PDF. Kimi literally created a template and workflow for you to automate your work. Prompt: Generate 30 individual PDF pay slips from the master list. 1. Design (Template): Do not just print the row. Apply a formal 'Corporate Letterhead' template to each PDF (Company name at top, distinct 'Earnings' vs 'Deductions' sections, grey footer). 2. Logic (Security): Password protect each PDF using the employee's ID last 4 digits. 3. File Logic: Name each file strictly as [Dept]_[Name]_[Month].pdf. Create a summary Excel sheet with hyperlinks to all 30 local files for easy checking. Ensure all data and exhibits are fully consistent between Excel and PDF files. The company name is Radiohead.

Kimi Product

21,488 views • 5 months ago

VIDEO: AJ Dybantsa says he didn’t do physical workouts for ANY NBA TEAMS 😳 “I didn’t work out for none, I just visited the cities. Take me to the facility, take me to dinner, talk. I don’t gotta workout. They know what I can do.” (via onbaselinebanter/YT) (h/t Jared)

VIDEO: AJ Dybantsa says he didn’t do physical workouts for ANY NBA TEAMS 😳 “I didn’t work out for none, I just visited the cities. Take me to the facility, take me to dinner, talk. I don’t gotta workout. They know what I can do.” (via onbaselinebanter/YT) (h/t Jared)

SleeperWizards

892,272 views • 1 month ago

Love After Love, from my new album Wide Open Light due June 2, is out now. Listen to the album version on digital now, and check out the entire acoustic video on YouTube. Video: Digital: Film and painting by Gabriel Judet-Weinshel

Love After Love, from my new album Wide Open Light due June 2, is out now. Listen to the album version on digital now, and check out the entire acoustic video on YouTube. Video: Digital: Film and painting by Gabriel Judet-Weinshel

Ben Harper

14,525 views • 3 years ago

After the game the opposing team coach pulls me to the side and says “Number 3 on your team is a D1 shooter already, I haven’t seen no 8th grader with her range in all my years.” Khorus Phillips lead the ENG invitational in 3pt makes while shooting 43% from three.

After the game the opposing team coach pulls me to the side and says “Number 3 on your team is a D1 shooter already, I haven’t seen no 8th grader with her range in all my years.” Khorus Phillips lead the ENG invitational in 3pt makes while shooting 43% from three.

Rashad Phillips

26,117 views • 3 months ago

From yesterday’s (Tuesday) workout. These workouts have been kicking my ass lately, and I’m loving every minute of it! Definitely seeing the progress through the process. I’ve got a goal to reach by June, and I have every intention on meeting it! Meanwhile, I’m out here looking like a OLD MAN with this WOLFPUSS running wild and free on my face, BUT I did say I was going to let my beard grow out for the winter months, so……yeah.

From yesterday’s (Tuesday) workout. These workouts have been kicking my ass lately, and I’m loving every minute of it! Definitely seeing the progress through the process. I’ve got a goal to reach by June, and I have every intention on meeting it! Meanwhile, I’m out here looking like a OLD MAN with this WOLFPUSS running wild and free on my face, BUT I did say I was going to let my beard grow out for the winter months, so……yeah.

Simply C. De’Metrius I

39,541 views • 1 year ago

My daughter is sleeping on me, my wife is helping our son with his homework, and I’m talking to IRIS through my Bluetooth earbuds while Hermes gets the work done. I built IRIS so I don’t have to be glued to my desk anymore. I can work from another room, from bed, or pretty much anywhere in the house as long as Bluetooth reaches. Honestly, I’m just happy I built something that actually makes my life easier.

My daughter is sleeping on me, my wife is helping our son with his homework, and I’m talking to IRIS through my Bluetooth earbuds while Hermes gets the work done. I built IRIS so I don’t have to be glued to my desk anymore. I can work from another room, from bed, or pretty much anywhere in the house as long as Bluetooth reaches. Honestly, I’m just happy I built something that actually makes my life easier.

AshutoshShrivastava

112,921 views • 4 days ago

My favorite bodyweight workout when I can't make it to the gym... Be sure to save this workout and give it a try! ⁠ Bodyweight workouts can be done anywhere and anytime ⁠ They’re perfect for when you truly have no time to get to the gym as they can be done at home, in a hotel, or outside ⁠ This is a 3 round circuit that can be done in under 15 minutes⁠ ⁠ A circuit is when you do all exercises back to back with no rest until the last exercise ⁠ 1. 5 Pull-Ups⁠ 2. 10 Dips⁠ 3. 15 Air Squats⁠ 4. 20 Crunches⁠ 5. 25 Push-Ups ⁠ Rest 30-90 seconds⁠ ⁠ Repeat 3 rounds⁠ ⁠ No pull-up bar? Find a heavy furniture piece like a desk and do an inverted row ⁠ No dip bars? Use some chairs and do bench dips ⁠ Get creative! ⁠ ⁠ Feel free to adjust sets/reps/rest time based off your experience level ⁠ There is no right or wrong set/rep scheme with this ⁠ The key is just getting that heart rate up and moving!⁠ Doing something is ALWAYS better than nothing

My favorite bodyweight workout when I can't make it to the gym... Be sure to save this workout and give it a try! ⁠ Bodyweight workouts can be done anywhere and anytime ⁠ They’re perfect for when you truly have no time to get to the gym as they can be done at home, in a hotel, or outside ⁠ This is a 3 round circuit that can be done in under 15 minutes⁠ ⁠ A circuit is when you do all exercises back to back with no rest until the last exercise ⁠ 1. 5 Pull-Ups⁠ 2. 10 Dips⁠ 3. 15 Air Squats⁠ 4. 20 Crunches⁠ 5. 25 Push-Ups ⁠ Rest 30-90 seconds⁠ ⁠ Repeat 3 rounds⁠ ⁠ No pull-up bar? Find a heavy furniture piece like a desk and do an inverted row ⁠ No dip bars? Use some chairs and do bench dips ⁠ Get creative! ⁠ ⁠ Feel free to adjust sets/reps/rest time based off your experience level ⁠ There is no right or wrong set/rep scheme with this ⁠ The key is just getting that heart rate up and moving!⁠ Doing something is ALWAYS better than nothing

Bailey Schober | Men’s Fitness & Nutrition Coach

11,444 views • 5 months ago

Mobile App + AI Influencer = $1400 Today 2 x $7.78 monthly subs ❎No Meta Ads ❎No TikTok Ads ✅Just an organic post In this video, I show the English version of the app because the Turkish one has everything the same with the TR text overlay For the US target, I am still warming up the account Why I make quick money from Turkey but not in the US? Here is the answer👇🏻 - In the US targetted audience is doing workouts like an army. Lots of fitness trainers and all jacked - For the TR side, I target women who doesnt workout (that is goldmine💰) It work latin americas country as well, believe me 🔑 If you speak Spanish or Portuguese, easier to run social media in those countries

Mobile App + AI Influencer = $1400 Today 2 x $7.78 monthly subs ❎No Meta Ads ❎No TikTok Ads ✅Just an organic post In this video, I show the English version of the app because the Turkish one has everything the same with the TR text overlay For the US target, I am still warming up the account Why I make quick money from Turkey but not in the US? Here is the answer👇🏻 - In the US targetted audience is doing workouts like an army. Lots of fitness trainers and all jacked - For the TR side, I target women who doesnt workout (that is goldmine💰) It work latin americas country as well, believe me 🔑 If you speak Spanish or Portuguese, easier to run social media in those countries

Muhammet A. 👉🏻 Mobile Dev

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A $29 PDF made her $6,300 last month. She wrote it two years ago and hasn't opened it since. No launch. No cart. No coaching calls at 6am. Just a file that sells while she sleeps. She isn't famous. She isn't a coach. She has a normal job and a normal following. All she did was write down the workout plan already living in her head — the one she'd text a friend for free and let AI turn it into something strangers pay for. Claude built it from her notes in an afternoon: the 4-week structure, the progressions, the swaps for bad knees. A PDF that looks like a $200 coach made it. She wrote it once. It's sold 217 times. Coaching sells your hours. You run out of hours. A product sells a stranger's tap — forever, while you sleep. One is a job. The other prints. You already own the raw material. The plan. The discipline. The thing you'd explain to a friend for free. You just never wrote it down. She did. That's the whole difference. The exact steps are in the thread above. Read it before the person training next to you writes theirs first.

A $29 PDF made her $6,300 last month. She wrote it two years ago and hasn't opened it since. No launch. No cart. No coaching calls at 6am. Just a file that sells while she sleeps. She isn't famous. She isn't a coach. She has a normal job and a normal following. All she did was write down the workout plan already living in her head — the one she'd text a friend for free and let AI turn it into something strangers pay for. Claude built it from her notes in an afternoon: the 4-week structure, the progressions, the swaps for bad knees. A PDF that looks like a $200 coach made it. She wrote it once. It's sold 217 times. Coaching sells your hours. You run out of hours. A product sells a stranger's tap — forever, while you sleep. One is a job. The other prints. You already own the raw material. The plan. The discipline. The thing you'd explain to a friend for free. You just never wrote it down. She did. That's the whole difference. The exact steps are in the thread above. Read it before the person training next to you writes theirs first.

Rich

98,258 views • 1 month ago

Morning workout done—it definitely wasn’t easy, but nothing beats the discipline of a solid routine. It’s not just about hitting the gym; it’s the discipline that spills over into being a creator, a dad, a mentor, and living out my faith. Every rep, every morning wakeup, it’s all part of the bigger picture I’m building. You’ve seen the ups and downs with my family and the growth along the way. I’m building from the ground up, and I couldn’t be more excited to have y’all with me on this journey. 🙏🏽

Morning workout done—it definitely wasn’t easy, but nothing beats the discipline of a solid routine. It’s not just about hitting the gym; it’s the discipline that spills over into being a creator, a dad, a mentor, and living out my faith. Every rep, every morning wakeup, it’s all part of the bigger picture I’m building. You’ve seen the ups and downs with my family and the growth along the way. I’m building from the ground up, and I couldn’t be more excited to have y’all with me on this journey. 🙏🏽

Trevor Bell

16,568 views • 2 years ago

Today is 56th!! Madam took me out to lunch with Mishaya in Bwindi (frame 2 & 3). The celebration started with a Kiga dance at Buhoma Ride 4 A Woman lodge & a trek thru the forest from Kanungu to Gisoro. Thanks Nkwanzi Travel for always making my experiences memorable.

Today is 56th!! Madam took me out to lunch with Mishaya in Bwindi (frame 2 & 3). The celebration started with a Kiga dance at Buhoma Ride 4 A Woman lodge & a trek thru the forest from Kanungu to Gisoro. Thanks Nkwanzi Travel for always making my experiences memorable.

Snr. Cde. Robert Kabushenga

69,914 views • 1 year ago

$118,000 in the last 3 months from props alone. These last 2-3 years have been a GRIND but we are finally starting to see the fruits of it! Huge thanks to Brett Simba for opening the door to me to trading and helping me out on this journey. In 2025, we're shooting for $500k in props and will document the ENTIRE journey on X! I've put the video below for proof of ApexTraderFunding paying me out. I was never denied a single payout from them, so don't believe all these rumors that they aren't solvent or whatever. Follow their rules and get PAID. Gonna start adding some Topstep and Tradeify in the mix to really max out on this prop firm opportunity.

$118,000 in the last 3 months from props alone. These last 2-3 years have been a GRIND but we are finally starting to see the fruits of it! Huge thanks to Brett Simba for opening the door to me to trading and helping me out on this journey. In 2025, we're shooting for $500k in props and will document the ENTIRE journey on X! I've put the video below for proof of ApexTraderFunding paying me out. I was never denied a single payout from them, so don't believe all these rumors that they aren't solvent or whatever. Follow their rules and get PAID. Gonna start adding some Topstep and Tradeify in the mix to really max out on this prop firm opportunity.

d.sfarco

27,588 views • 1 year ago

Yes, the rumors are true: The more powerful Notebook experience is now 100% rolled out to ALL Pro users. You might be asking... How exactly do I use it? Here are a few queries to try (ofc dependent on your sources). Hot Tip: bookmark this post! Free users too 😉 For Learning: "Create 5 quizzes of ascending difficulty focusing on a different topic from my sources" "Turn my raw lecture notes into a formatted PDF study guide complete with a 5-question practice quiz." "Add all of the URLs from this class syllabus as sources" For Business: "Calculate revenue growth across each product line and plot the trends" "Read our marketing brief, search the web for competitors, and recommend how we should tune our messaging" For Personal: "I uploaded a bunch of receipts from our kitchen renovation, make a spreadsheet to track all the work and costs" "Help me analyze this property purchase. Look up recent market performance in the neighborhood, predict trends, and make a spreadsheet to model all the data you find"

Yes, the rumors are true: The more powerful Notebook experience is now 100% rolled out to ALL Pro users. You might be asking... How exactly do I use it? Here are a few queries to try (ofc dependent on your sources). Hot Tip: bookmark this post! Free users too 😉 For Learning: "Create 5 quizzes of ascending difficulty focusing on a different topic from my sources" "Turn my raw lecture notes into a formatted PDF study guide complete with a 5-question practice quiz." "Add all of the URLs from this class syllabus as sources" For Business: "Calculate revenue growth across each product line and plot the trends" "Read our marketing brief, search the web for competitors, and recommend how we should tune our messaging" For Personal: "I uploaded a bunch of receipts from our kitchen renovation, make a spreadsheet to track all the work and costs" "Help me analyze this property purchase. Look up recent market performance in the neighborhood, predict trends, and make a spreadsheet to model all the data you find"

Gemini Notebook

734,267 views • 2 days ago

✨Three easy steps for extremely high quality, fast 3D prints ✨ 1. Purchase a Bambu Lab printer, P1S + AMS and A1 + AMS Lite Combos are my favorite ❤️. Use my affiliate link to place an order: 2. Skip the stock print profile, use a Zombie Tuned Bambu Studio profile available on This will ensure the highest possible quality without sacrificing printing time.⏱️ 3. Use Polymaker filament, anywhere from PLA to PETG to ASA! Polymaker has you covered with reliable, beautiful, and strong filaments for your projects.🦚 Use my affiliate link and code "POLYMAKERFIRSTTRY" to save 15%: Follow me for more 3D printing content, advice, and tutorials! Check out all the links on my website:

ZombieHedgehog | Hedgehog Makes

13,782 views • 1 year ago

The wait is finally over — Spartan Fuel has arrived. Imagine Maximum muscle growth Skin-splitting pumps Limitless energy Laser-like focus What’s the secret? An all-encompassing, comprehensive intra-workout blend. Everybody knows about the importance of pre and post workout nutrition, but intra-workout nutrition is often neglected. The optimal time to fuel your body is when you are working out, breaking down muscle fibers, expending stored glycogen, and depleting electrolytes. In order to stimulate maximum muscle growth and achieve a vicious, skin-splitting pump, we need to fuel our bodies. Spartan Fuel contains a comprehensive blend of EAAs, fast-acting carbohydrates, electrolytes, and mitochondrial boosters that provides your body with EXACTLY what it needs to perform at it’s highest level. Many of you are probably like myself; you put on your best Walter White impression and whip up a concoction of supplements to try and find that edge. Why should we leave gains on the table, right? Well, I had enough of guessing and watching my supplement cabinet (and monthly bill) continuously grow. And then it struck me. There’s no product that properly combines EAAs, carbs, and electrolytes. After lifting for years, absorbing everything I could on X, I figured it was time to make my own mark. That’s when I decided to connect with the man himself, BowTied Biohacker . Leveraging his expertise and my vision, we created a formula that would change the way we lift forever. We created a product that would be FELT IMMEDIATELY. After sending samples out to a bunch of bros here on X, the feedback was overwhelming — we had struck gold. Other-worldly pumps Gas tanks that were always running on full People crushing their log books, pumping out more reps than ever before… DURING EVERY SET Everyone felt like a million bucks. Once you try it, it you will never want to workout without it. It’s THAT good. We all push ourselves hard. Many of us train to failure. We want to get jacked. We want to get shredded. We all want to unleash our inner warrior in the gym. Now there’s a way to totally lock-in and dominate with intensity during very workout. We all know the feeling. Once in a while we have a workout that just blows us away. We feel stronger than ever, locked-in. We leave the gym with a high that has us feeling on top of the world. Now picture every single workout being that amazing. No other product can deliver the boost you need to consistently perform at the highest level. It’s basically a PED. We didn’t skimp out on quality. We didn’t cut corners. We included EVERYTHING needed to maximize results and boost performance. What many people don’t know is that in order for a supplement to truly be effective, the ingredients need to be dosed in the proper ratios. And that’s just what we did. And just when you think it can’t get any better (there has to be some catch, right…right?) We kept it natural — no artificial ingredients or sweeteners. This is something that digest like a dream, hits the bloodstream instantaneously, and fuels your muscles. Our competitors don’t do this. They sell a bunch of ingredients separately, trying to sell more products. Or they sell proprietary blends and junk loaded with fillers. Spartan Fuel makes your life easier. One tub. One scoop (or 2 if you’re like me and want to go hard). No more wasting money purchasing the entire supplement store. Whether you start drinking it on your way to the gym or as you begin your workout, you will quickly feel the difference. This fall, you can dominate every workout, and supercharge your winter bulk. And this post would not be complete without giving a huge thank you to @Thomas_Salamus_ TJ was instrumental to the birth of Spartan Fuel since Day 1. If you love his products, you’ll love Spartan Fuel. Rest assured, the quality is unmatched. The first batch is limited, so act now and don’t miss this opportunity to unlock your true potential.

The wait is finally over — Spartan Fuel has arrived. Imagine Maximum muscle growth Skin-splitting pumps Limitless energy Laser-like focus What’s the secret? An all-encompassing, comprehensive intra-workout blend. Everybody knows about the importance of pre and post workout nutrition, but intra-workout nutrition is often neglected. The optimal time to fuel your body is when you are working out, breaking down muscle fibers, expending stored glycogen, and depleting electrolytes. In order to stimulate maximum muscle growth and achieve a vicious, skin-splitting pump, we need to fuel our bodies. Spartan Fuel contains a comprehensive blend of EAAs, fast-acting carbohydrates, electrolytes, and mitochondrial boosters that provides your body with EXACTLY what it needs to perform at it’s highest level. Many of you are probably like myself; you put on your best Walter White impression and whip up a concoction of supplements to try and find that edge. Why should we leave gains on the table, right? Well, I had enough of guessing and watching my supplement cabinet (and monthly bill) continuously grow. And then it struck me. There’s no product that properly combines EAAs, carbs, and electrolytes. After lifting for years, absorbing everything I could on X, I figured it was time to make my own mark. That’s when I decided to connect with the man himself, BowTied Biohacker . Leveraging his expertise and my vision, we created a formula that would change the way we lift forever. We created a product that would be FELT IMMEDIATELY. After sending samples out to a bunch of bros here on X, the feedback was overwhelming — we had struck gold. Other-worldly pumps Gas tanks that were always running on full People crushing their log books, pumping out more reps than ever before… DURING EVERY SET Everyone felt like a million bucks. Once you try it, it you will never want to workout without it. It’s THAT good. We all push ourselves hard. Many of us train to failure. We want to get jacked. We want to get shredded. We all want to unleash our inner warrior in the gym. Now there’s a way to totally lock-in and dominate with intensity during very workout. We all know the feeling. Once in a while we have a workout that just blows us away. We feel stronger than ever, locked-in. We leave the gym with a high that has us feeling on top of the world. Now picture every single workout being that amazing. No other product can deliver the boost you need to consistently perform at the highest level. It’s basically a PED. We didn’t skimp out on quality. We didn’t cut corners. We included EVERYTHING needed to maximize results and boost performance. What many people don’t know is that in order for a supplement to truly be effective, the ingredients need to be dosed in the proper ratios. And that’s just what we did. And just when you think it can’t get any better (there has to be some catch, right…right?) We kept it natural — no artificial ingredients or sweeteners. This is something that digest like a dream, hits the bloodstream instantaneously, and fuels your muscles. Our competitors don’t do this. They sell a bunch of ingredients separately, trying to sell more products. Or they sell proprietary blends and junk loaded with fillers. Spartan Fuel makes your life easier. One tub. One scoop (or 2 if you’re like me and want to go hard). No more wasting money purchasing the entire supplement store. Whether you start drinking it on your way to the gym or as you begin your workout, you will quickly feel the difference. This fall, you can dominate every workout, and supercharge your winter bulk. And this post would not be complete without giving a huge thank you to @Thomas_Salamus_ TJ was instrumental to the birth of Spartan Fuel since Day 1. If you love his products, you’ll love Spartan Fuel. Rest assured, the quality is unmatched. The first batch is limited, so act now and don’t miss this opportunity to unlock your true potential.

Spartan

80,629 views • 10 months ago

✨ A New Chapter Begins! ✨ A year ago, my Booth store was unfairly shut down. It was one of the hardest setbacks I’ve faced—losing half of my income was beyond frustrating for me and my family. 🥹💔 Since then, I stopped creating products, especially those inspired by Genshin Impact, which I used to love making… But today, I’m filled with new hope and excitement thanks to VGen ✨ comms made easy for giving me the incredible opportunity to join their Store Beta 2! 💖 I spent 3 entire days uploading over 60+ products like a madwoman, and I’m SO motivated to give it my all and bring you new creations! 🌟 I’ve even added a few free items for you to grab, so feel free to check it out. And if there’s something you need, let me know—I’m open to suggestions! 📝 Thank you from the bottom of my heart for sticking with me, and huge thanks to VGen for believing in me. 💕 Here’s to this new beginning! 🥂 Check out my store here:

✨ A New Chapter Begins! ✨ A year ago, my Booth store was unfairly shut down. It was one of the hardest setbacks I’ve faced—losing half of my income was beyond frustrating for me and my family. 🥹💔 Since then, I stopped creating products, especially those inspired by Genshin Impact, which I used to love making… But today, I’m filled with new hope and excitement thanks to VGen ✨ comms made easy for giving me the incredible opportunity to join their Store Beta 2! 💖 I spent 3 entire days uploading over 60+ products like a madwoman, and I’m SO motivated to give it my all and bring you new creations! 🌟 I’ve even added a few free items for you to grab, so feel free to check it out. And if there’s something you need, let me know—I’m open to suggestions! 📝 Thank you from the bottom of my heart for sticking with me, and huge thanks to VGen for believing in me. 💕 Here’s to this new beginning! 🥂 Check out my store here:

⚡∘Caroluna∘⚡|| • Vgen • || • VRoid Artist • ||

11,858 views • 1 year ago

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

66,141 views • 4 months ago

Hiiii All commissions will be finished today, I apologize for being offline! I have lost 4 rats in the past 3 months and it really hit me hardest with my last baby, but I am back again everyone and working harder than ever! Expect daily posts on all my platforms, longer form content on my OF and Fansly, and check out my new tiers on fansly! I apologize for being offline, I really needed to just mentally take a break from it all. Thank you for all the love and patience 🤍 Enjoy my new content Message me please if you have any questions! Mwah 💋

Sensitive content

Hiiii All commissions will be finished today, I apologize for being offline! I have lost 4 rats in the past 3 months and it really hit me hardest with my last baby, but I am back again everyone and working harder than ever! Expect daily posts on all my platforms, longer form content on my OF and Fansly, and check out my new tiers on fansly! I apologize for being offline, I really needed to just mentally take a break from it all. Thank you for all the love and patience 🤍 Enjoy my new content Message me please if you have any questions! Mwah 💋

♡ Bunni ♡

83,622 views • 1 month ago