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morning exercise with chiikawa :0 join in! #animation

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KUNI🌱

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153,417 views • 9 months ago •via X (Twitter)

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The BEST 5x Per Week Workout Plan you could EVER dream up: Day 1: Upper Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR Day 2: Lower A Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 3: OFF or Zone 2 Cardio Day 4: Pull Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 2x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Day 5: Push Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR Day 6: Lower B Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: SLDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio
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If you want to… - 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: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 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 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 8: Calf Press — 2x5-10 @ 0-1 RIR Exercise 9: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕 Exercise 1: Lying Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Incline Machine Press — 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 — 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 — 3x5-10 @ 0-1 RIR Exercise 9: Glute Bridges — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖 Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 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 — 2x5-10 @ 0-1 RIR
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If you want to… - 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: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 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 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 8: Calf Press — 2x5-10 @ 0-1 RIR Exercise 9: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕 Exercise 1: Lying Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Incline Machine Press — 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 — 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 — 3x5-10 @ 0-1 RIR Exercise 9: Glute Bridges — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖 Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 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 — 2x5-10 @ 0-1 RIR

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Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - 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/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets
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Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - 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/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets

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An early morning walk in the hills of Idalgashinna — President Anura Kumara Dissanayake was seen engaging in his morning exercise and interacting with area residents before attending a housing distribution program
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An early morning walk in the hills of Idalgashinna — President Anura Kumara Dissanayake was seen engaging in his morning exercise and interacting with area residents before attending a housing distribution program

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UPPER BODY DAY EXAMPLES If you were to run these Uppers 3-4 days apart…you’d probably make some of the BEST gains of your entire life: UPPER 1 Exercise 1: Sternal Pecs Machine Press — 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 Machine Press — 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 Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Single Arm Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR UPPER 2 Exercise 1: Clavicular Pecs 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: Sternal Pecs Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Curls — 1-2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR NOTE: 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
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UPPER BODY DAY EXAMPLES If you were to run these Uppers 3-4 days apart…you’d probably make some of the BEST gains of your entire life: UPPER 1 Exercise 1: Sternal Pecs Machine Press — 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 Machine Press — 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 Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Single Arm Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR UPPER 2 Exercise 1: Clavicular Pecs 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: Sternal Pecs Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Curls — 1-2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR NOTE: 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

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WHAT THE FUCK GOES ON IN CHIIKAWA 😭
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WHAT THE FUCK GOES ON IN CHIIKAWA 😭

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Recognize these heroes of animation? ANIMATION HEROES, ASSEMBLE! Join them in fighting for Animation Workers by posting with #StandWithAnimation AND by signing the petition in the reply!
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Recognize these heroes of animation? ANIMATION HEROES, ASSEMBLE! Join them in fighting for Animation Workers by posting with #StandWithAnimation AND by signing the petition in the reply!

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Fade elements in and out on scroll in a window with CSS? ✅ ul { scroll-padding-inline: 200px; } article { animation: highlight; animation-timeline: view(inline); } @​keyframes highlight { entry 0%, exit 100% { opacity: 0; } entry 100%, exit 0% { opacity: 1; } } cc Adam Wathan
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Fade elements in and out on scroll in a window with CSS? ✅ ul { scroll-padding-inline: 200px; } article { animation: highlight; animation-timeline: view(inline); } @​keyframes highlight { entry 0%, exit 100% { opacity: 0; } entry 100%, exit 0% { opacity: 1; } } cc Adam Wathan

jhey ʕ•ᴥ•ʔ

222,266 views • 2 years ago

The GREATEST 4x Per Week Workout Plan known to man: 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 or Dumbbell 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 or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 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: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 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 Extensions or SLDL/RDLs — 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 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 -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 -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 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets
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The GREATEST 4x Per Week Workout Plan known to man: 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 or Dumbbell 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 or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 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: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 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 Extensions or SLDL/RDLs — 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 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 -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 -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 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets

Dean Turner

83,675 views • 29 days ago

Ruti's cute morning exercise routine.
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Ruti's cute morning exercise routine.

Anime Vibes

109,093 views • 2 months ago

Good morning! Dirty white ankle socks getting their morning exercise in. Little toe flex. Then time to get stinky.
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Good morning! Dirty white ankle socks getting their morning exercise in. Little toe flex. Then time to get stinky.

FayeGoddess

41,576 views • 8 days ago