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My complete chest workout, 2–3 working sets for each exercise.

Up Workout

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10,737 次观看 • 5 天前 •via X (Twitter)

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Try my dumbbell only upper body workout! 🏋‍♀️💪🔥 3 sets of 8-10 reps each exercise...

Try my dumbbell only upper body workout! 🏋‍♀️💪🔥 3 sets of 8-10 reps each exercise...

The Gym Society

41,054 次观看 • 5 个月前

Easy workout to try 🫵🏽 hit save let’s go. 3 sets 10-12 reps each exercise.

Easy workout to try 🫵🏽 hit save let’s go. 3 sets 10-12 reps each exercise.

Aesthetic WorkOut

43,634 次观看 • 1 年前

Day 3 on this Workout Split. Pull Day: 2 Working Sets each of : -Wide Grip Pull Ups -Chest Supported DB Rowing -Neutral Grip Rowing -Lower Back Extensions -SM Kelso Shrugs -Biceps DB Curls -Rope Hammer Curls

Day 3 on this Workout Split. Pull Day: 2 Working Sets each of : -Wide Grip Pull Ups -Chest Supported DB Rowing -Neutral Grip Rowing -Lower Back Extensions -SM Kelso Shrugs -Biceps DB Curls -Rope Hammer Curls

Anand Nagu

29,397 次观看 • 4 个月前

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

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 次观看 • 5 个月前

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains Andy Galpin, PhD's "3×5" protocol and why cycling low-repetition strength work can improve overall fitness. Here's how it works: - 3-5 exercises per workout - 3-5 working sets for each exercise - 3-5 reps - 3-5 min rest between sets - 3-5x week

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains Andy Galpin, PhD's "3×5" protocol and why cycling low-repetition strength work can improve overall fitness. Here's how it works: - 3-5 exercises per workout - 3-5 working sets for each exercise - 3-5 reps - 3-5 min rest between sets - 3-5x week

Huberman Lab Clips

98,153 次观看 • 1 年前

Full Arm Day! 3 sets on each exercise.

Full Arm Day! 3 sets on each exercise.

Fitness Freak

147,940 次观看 • 6 个月前

chest workout (saturday) 3 sets of bench press 90 90 94 3 sets of ring dips 16 ,16,16

chest workout (saturday) 3 sets of bench press 90 90 94 3 sets of ring dips 16 ,16,16

vansh

21,267 次观看 • 1 年前

Biceps dumbbells workout all exercise 3 sets 12 reps save and try.

Biceps dumbbells workout all exercise 3 sets 12 reps save and try.

Aesthetic WorkOut

133,218 次观看 • 1 年前

ABS Workout Against The Wall, no equipment needed‼️💪🔥 Complete 3 sets of 20 reps each👇👇👇

ABS Workout Against The Wall, no equipment needed‼️💪🔥 Complete 3 sets of 20 reps each👇👇👇

Healthy Body Hub🍀

95,492 次观看 • 1 年前

Core Workout For Abs 1. Crunches: 3 sets x 25 reps 2. Flutter Kicks: 3 sets x 40 seconds 3. Bicycle Crunches: 3 sets x 30 reps (15 each side) 4. Starfish Crunches: 3 sets x 20 reps 5. Mountain Climbers: 3 sets x 40 seconds

Core Workout For Abs 1. Crunches: 3 sets x 25 reps 2. Flutter Kicks: 3 sets x 40 seconds 3. Bicycle Crunches: 3 sets x 30 reps (15 each side) 4. Starfish Crunches: 3 sets x 20 reps 5. Mountain Climbers: 3 sets x 40 seconds

Muscle Surge

407,146 次观看 • 11 个月前

Core Workout For Abs🔥 1. Crunches: 3 sets x 25 reps 2. Flutter Kicks: 3 sets x 40 seconds 3. Bicycle Crunches: 3 sets x 30 reps (15 each side) 4. Starfish Crunches: 3 sets x 20 reps 5. Mountain Climbers: 3 sets x 40 seconds

Core Workout For Abs🔥 1. Crunches: 3 sets x 25 reps 2. Flutter Kicks: 3 sets x 40 seconds 3. Bicycle Crunches: 3 sets x 30 reps (15 each side) 4. Starfish Crunches: 3 sets x 20 reps 5. Mountain Climbers: 3 sets x 40 seconds

Muscle Surge

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6 Lower Belly Exercises To Make Belly Fat Cry💯👇🔥 Complete 3 sets of 12-15 reps each exercise👇👇👇

6 Lower Belly Exercises To Make Belly Fat Cry💯👇🔥 Complete 3 sets of 12-15 reps each exercise👇👇👇

Healthy Body Hub🍀

78,911 次观看 • 1 年前

My time under tension back routine 🔥 1. Lat pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸

My time under tension back routine 🔥 1. Lat pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸

Faustina Thobakgale

191,976 次观看 • 2 年前

Try these exercises to increase your core strength. 3 sets each exercise 10 reps each set 1.)

Try these exercises to increase your core strength. 3 sets each exercise 10 reps each set 1.)

Fitness Guide

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Whole Body Fat Burning Workout💯🔥 Complete 5 sets of each action every day👇👇👇

Whole Body Fat Burning Workout💯🔥 Complete 5 sets of each action every day👇👇👇

Healthy Body Hub🍀

437,681 次观看 • 1 年前

Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕

Here’s my high volume upper-body workout 🖤 1.Pec deck - 4 sets of low weight and high repetition, rep range of 12-15 2.Incline dumbbell press - 2 warm up sets of 12-15 reps then 3 working sets of 10-12 reps (progressive overload), superset into Lateral raise 3 x 12-15 reps 3. Lat pulldown - 4 x 12-15 reps,5th set train till absolute failure superset into Face pulls 4 x 15 reps 4.Superset : seated Tricep dips with bench tricep dips for a killer finisher - 4 sets of 15-20 reps on each exercise. Thanks for watching ☺️💕

Faustina Thobakgale

200,794 次观看 • 2 年前

Complete Chest Workout - Maximum Chest Growth from All Angles 🔥

Complete Chest Workout - Maximum Chest Growth from All Angles 🔥

PowerBruteHQ - Fitness | Strength | Longevity

66,436 次观看 • 5 个月前

Leg day! My complete workout on Friday so watch until the end if you want the exact weights and reps for each exercise. 💪 #weightlifting #weightraining #squats #rdls #romaniandeadlift #backextension #crunch

Leg day! My complete workout on Friday so watch until the end if you want the exact weights and reps for each exercise. 💪 #weightlifting #weightraining #squats #rdls #romaniandeadlift #backextension #crunch

English Rose

12,428 次观看 • 1 年前

Try these exercises to increase your core strength 💪🏻🔥✅ •3 sets each exercise •10 reps each set

Try these exercises to increase your core strength 💪🏻🔥✅ •3 sets each exercise •10 reps each set

AtoZFitness

23,999 次观看 • 4 个月前