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My Full Workout Plan 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 — 2x5-8 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-10 @ ~1 RIR Exercise 6: Seated BTB Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~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 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x6-10 @ ~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 — 2x5-10 @ ~1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~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 Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR NOTES - The Leg Days are very similar…usually I’ll swap the Squat pattern depending on machine availability/what I’m feeling + I tack on a set on Hip Thrusts at the end of the workout - 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 setsshow more

Dean Turner

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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

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 • 1 month ago

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

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

Dean Turner

27,827 views • 1 month ago

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

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

Dean Turner

101,817 views • 10 days ago

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

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

Dean Turner

164,677 views • 2 months 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

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

80,160 views • 10 days ago

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

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

Dean Turner

25,031 views • 3 months ago

Chest supported rows 2x6-8 Converging chest press machine 2x6-8 Pull down 1x8-10 Shoulder press machine 2x6-8 Upper row machine 2x8-10 Lateral raises 2x8-12

Chest supported rows 2x6-8 Converging chest press machine 2x6-8 Pull down 1x8-10 Shoulder press machine 2x6-8 Upper row machine 2x8-10 Lateral raises 2x8-12

Victor

29,753 views • 1 year ago

Your BEST Leg day is very likely one with EXCLUSIVELY machines Namely the… - Leg Extension Machine - Seated Leg Curl Machine - Pendulum Squat Machine - 45° Hyper Machine - Adduction Machine - Glute Bridge Machine - Calf Press Machine Probably in that order too! 2 sets x 5-10 reps @ 0-1 RIR for all!

Your BEST Leg day is very likely one with EXCLUSIVELY machines Namely the… - Leg Extension Machine - Seated Leg Curl Machine - Pendulum Squat Machine - 45° Hyper Machine - Adduction Machine - Glute Bridge Machine - Calf Press Machine Probably in that order too! 2 sets x 5-10 reps @ 0-1 RIR for all!

Dean Turner

96,342 views • 4 months ago

I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 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 Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 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 Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

Dean Turner

69,007 views • 12 days ago

8/ The Shock Method 3x12 is dead. Poliquin’s method: Exercise #1: 6 reps heavy Exercise #2: 12 moderate Exercise #3: 25 high-volume

8/ The Shock Method 3x12 is dead. Poliquin’s method: Exercise #1: 6 reps heavy Exercise #2: 12 moderate Exercise #3: 25 high-volume

Craig Brockie

32,967 views • 1 year 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

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

53,516 views • 3 months ago

1 minute each exercise – Slim face in 10 days ❤️

1 minute each exercise – Slim face in 10 days ❤️

Grace Gym🏋️‍♀️

17,871 views • 2 months ago

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

29,520 views • 3 months ago

Since plenty of people still don’t know how to warm up… Here are 4 full videos showing how to do so PROPERLY: Video 1 = Warm Up 1 — 10 Reps @ 43% Video 2 = Warm Up 2 — 5 Reps @ 71% Video 3 = Warm Up 3 — 2 Reps @ 83% Video 4 = Working Set 1 — 6 Reps @ 1 RIR w/ 325 lbs

Since plenty of people still don’t know how to warm up… Here are 4 full videos showing how to do so PROPERLY: Video 1 = Warm Up 1 — 10 Reps @ 43% Video 2 = Warm Up 2 — 5 Reps @ 71% Video 3 = Warm Up 3 — 2 Reps @ 83% Video 4 = Working Set 1 — 6 Reps @ 1 RIR w/ 325 lbs

Dean Turner

50,540 views • 4 days ago

- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

Prince Aboagye-Boadi

265,497 views • 1 month ago

Get up and show up for yourself! Functional Workout to set you up for the week 🤞🏾🤌🏾 Circuit 1 - exercise 1 to 4 Circuit 2 - exercise 5 to 8 Repeat each circuit twice. Song: Dladla Mshunqisi - Puku Puku #ShedKilosWithPhume #Team5am #FetchYourBody2026

Get up and show up for yourself! Functional Workout to set you up for the week 🤞🏾🤌🏾 Circuit 1 - exercise 1 to 4 Circuit 2 - exercise 5 to 8 Repeat each circuit twice. Song: Dladla Mshunqisi - Puku Puku #ShedKilosWithPhume #Team5am #FetchYourBody2026

Phume

18,102 views • 4 months ago

Smith Machine Leg Exercise Variations

Smith Machine Leg Exercise Variations

PowerBruteHQ - Fitness | Strength | Longevity

59,858 views • 4 months ago

The #1 Testosterone Exercise

The #1 Testosterone Exercise

The Driven Man

96,609 views • 4 months ago

Vigorous exercise is far more potent than current guidelines suggest In one large wearable-data study, 1 minute of vigorous activity appeared roughly comparable to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Light activity required dramatically more time, often 100–200+ minutes depending on the outcome If you want the highest return on your exercise time, add intensity

Vigorous exercise is far more potent than current guidelines suggest In one large wearable-data study, 1 minute of vigorous activity appeared roughly comparable to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Light activity required dramatically more time, often 100–200+ minutes depending on the outcome If you want the highest return on your exercise time, add intensity

FoundMyFitness Clips

41,177 views • 12 days ago