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Only Workout Routine For Gaining Muscles! 1. Barbell Military Press: 3 x 8-12 2. Cable Lateral Raise: 4 x 10-12 3. Rear Delt Fly: 4 x 10-12 4. Shoulder Front Raise: 3 x 10-12 5. Dumbbell Shoulder Press: 4 x 10-12

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health_booster

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42,734 görüntüleme • 8 ay önce •via X (Twitter)

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Upper Cody Workout Routine! 1. T-bar Row: 3 x 8 2. Shoulder Press: 3 x 10 3. Cable Pulldown: 3 x 10 4. Smith Incline Press: 3 x 10 5. Lateral Raise: 3 x 12 6. Triceps Pushdown: 3 x 10 7. Cable Curl: 3 x 10
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Upper Cody Workout Routine! 1. T-bar Row: 3 x 8 2. Shoulder Press: 3 x 10 3. Cable Pulldown: 3 x 10 4. Smith Incline Press: 3 x 10 5. Lateral Raise: 3 x 12 6. Triceps Pushdown: 3 x 10 7. Cable Curl: 3 x 10

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Warrior's Chest & Back Workout! 1. Decline Bench Press: 3 x 10-12 2. Bench Press: 3 x 10-12 3. Dumbbell Fly: 3 x 10-12 4. Incline Fly: 3 x 10-12 5. Bent-over Row: 2 x 8-10 6. Shrug: 3 x 12-15 7. V-bar Row: 3 x 8-10 8. Hyperextension: 2 x 12-15 9. Lat Pushdown: 3 x 10-12
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Warrior's Chest & Back Workout! 1. Decline Bench Press: 3 x 10-12 2. Bench Press: 3 x 10-12 3. Dumbbell Fly: 3 x 10-12 4. Incline Fly: 3 x 10-12 5. Bent-over Row: 2 x 8-10 6. Shrug: 3 x 12-15 7. V-bar Row: 3 x 8-10 8. Hyperextension: 2 x 12-15 9. Lat Pushdown: 3 x 10-12

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Best Leg Workouts🔥 1. Barbell Squat: 3 x 12 2. Dumbbell Lunge: 4 x 12 per leg 3. Barbell Deadlift: 4 x 8 4. Leg Press: 4 x 15 5. Calf Raise: 4 x 15
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Best Leg Workouts🔥 1. Barbell Squat: 3 x 12 2. Dumbbell Lunge: 4 x 12 per leg 3. Barbell Deadlift: 4 x 8 4. Leg Press: 4 x 15 5. Calf Raise: 4 x 15

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If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽
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If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽

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Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8
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Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

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Full Body Workout Routine For Maximum Gains! 1. Squat: 10 x 4 2. Romanian Deadlift: 10 x 4 3. Incline Bench Press: 8 x 4 4. Latt Pulldown: 10 x 3 5. Hanging Leg Raises: 8 x 4 6. Bent Over Row: 10 x 3 7. Lateral Raises: 8 x 4 8. DB Stadning Triceps Extension: 12 x 3
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Full Body Workout Routine For Maximum Gains! 1. Squat: 10 x 4 2. Romanian Deadlift: 10 x 4 3. Incline Bench Press: 8 x 4 4. Latt Pulldown: 10 x 3 5. Hanging Leg Raises: 8 x 4 6. Bent Over Row: 10 x 3 7. Lateral Raises: 8 x 4 8. DB Stadning Triceps Extension: 12 x 3

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Tomorrow morning workouts: Time: 5: 30 am. Warm-ups: • Body squats 10 x 3 • High Knee Runs 10 x 3 Workouts: • Barbell Front Squats 10 reps x 3 sets • Dumbbell walking lunges 10 steps x 3 • Barbell Hip-Thrusts 10 x 3 • Barbell Deadlifts Press 10 x 3 • Regular Push-ups 10 x 3 • Calf stretches • Box Breathing: 4 x 4 x 4 #BetterTogether
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Tomorrow morning workouts: Time: 5: 30 am. Warm-ups: • Body squats 10 x 3 • High Knee Runs 10 x 3 Workouts: • Barbell Front Squats 10 reps x 3 sets • Dumbbell walking lunges 10 steps x 3 • Barbell Hip-Thrusts 10 x 3 • Barbell Deadlifts Press 10 x 3 • Regular Push-ups 10 x 3 • Calf stretches • Box Breathing: 4 x 4 x 4 #BetterTogether

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Doğada Omuz Antrenmanı Tengri-İyeler-Ata Tinlerine Algış -Dumbbell Press 4*12 -Arnold Press 4*12 -Lateral Raise 4*12 -Front Raise 4*12 -Upright Row 4*12 -Shrug 4*12 #homeworkout #workoutmotivation #fitnessmotivation #naturalbodybuilder
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Doğada Omuz Antrenmanı Tengri-İyeler-Ata Tinlerine Algış -Dumbbell Press 4*12 -Arnold Press 4*12 -Lateral Raise 4*12 -Front Raise 4*12 -Upright Row 4*12 -Shrug 4*12 #homeworkout #workoutmotivation #fitnessmotivation #naturalbodybuilder

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Build Bigger Arms With This Workout Routine: 1. Spider Curls: 4 sets of 10-12 reps 2. Rope Pushdown: 3 sets of 12-15 reps 3. Incline Curl: 3 sets of 8-10 reps 4. Overhead Extension: 4 sets of 10-12 reps 5. Hammer Curl: 3 sets of 10-12 reps 6. Weighted Dips: 4 sets of 6-8 reps
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Build Bigger Arms With This Workout Routine: 1. Spider Curls: 4 sets of 10-12 reps 2. Rope Pushdown: 3 sets of 12-15 reps 3. Incline Curl: 3 sets of 8-10 reps 4. Overhead Extension: 4 sets of 10-12 reps 5. Hammer Curl: 3 sets of 10-12 reps 6. Weighted Dips: 4 sets of 6-8 reps

Muscle Surge

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For this BOULDER SHOULDER workout 🔥 3D SHOULDERS = 3 Parts. Hit them ALL like this 💀 *Part 1: SIDE DELTS (width)* Seated Lateral Raise - 10 reps *Part 2: FRONT DELTS (front roundness)* Front Raise (palms down) - 10 reps Seated Dumbbell Shoulder Press - 10 reps - Finish with flex / pump check Do 4 rounds x 10-10-10 with 60 sec rest. Save this for your next shoulder day 📌 Short & Savage:* Want wider shoulders? Stop doing only presses. Do this combo: Side + Front + Press = BOOM 💥 Try 4x10 and tell me if you can lift your arms
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For this BOULDER SHOULDER workout 🔥 3D SHOULDERS = 3 Parts. Hit them ALL like this 💀 *Part 1: SIDE DELTS (width)* Seated Lateral Raise - 10 reps *Part 2: FRONT DELTS (front roundness)* Front Raise (palms down) - 10 reps Seated Dumbbell Shoulder Press - 10 reps - Finish with flex / pump check Do 4 rounds x 10-10-10 with 60 sec rest. Save this for your next shoulder day 📌 Short & Savage:* Want wider shoulders? Stop doing only presses. Do this combo: Side + Front + Press = BOOM 💥 Try 4x10 and tell me if you can lift your arms

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Let’s grow those LEGS 🦵🏾🔥 (Save & Share) Here’s a snippet of last week’s leg workout for y’all to try. I felt this one for days 😩😭 Workout: 1. Heel Elevated back squats 5 X 10,10,8,6,6 reps 2. Smith machine front squats 4 X 12 reps 3. RDLs into bench squats 4 X 8-10 reps 4. Goblet squats + front lunges 4 X 10 (Go heavy!) 5. Foot elevated DB sumo squats 4 X 10 6. Standing calf raises 4. X 10 Tag & Share with a friend ❤️ 👉🏿 Click the link in my bio for both my gym & dumbbell only Programs 💪🏿 #legs #legworkout #legday #explorepage #reelsinstagram #fitness #workoutmotivation #fitnessreels
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Let’s grow those LEGS 🦵🏾🔥 (Save & Share) Here’s a snippet of last week’s leg workout for y’all to try. I felt this one for days 😩😭 Workout: 1. Heel Elevated back squats 5 X 10,10,8,6,6 reps 2. Smith machine front squats 4 X 12 reps 3. RDLs into bench squats 4 X 8-10 reps 4. Goblet squats + front lunges 4 X 10 (Go heavy!) 5. Foot elevated DB sumo squats 4 X 10 6. Standing calf raises 4. X 10 Tag & Share with a friend ❤️ 👉🏿 Click the link in my bio for both my gym & dumbbell only Programs 💪🏿 #legs #legworkout #legday #explorepage #reelsinstagram #fitness #workoutmotivation #fitnessreels

muscle_fitness

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Full range strict pressing I see less and less of. More people should try it. Good for your shoulder health. And for “Powerbuilding” it’s a perfect movement . Combo of functional strength and decent hypertrophy movement. Did them yesterday for first time in about a year (?). Kind of a shit show due to time away, diet, and getting sick but felt okay. Strict press 3 x 7-10 (descending sets) Cable side Delt 3 x 8-12 Cable rear Delt 3 x 8-15 Legend Shrugs 3 x 6-10
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Full range strict pressing I see less and less of. More people should try it. Good for your shoulder health. And for “Powerbuilding” it’s a perfect movement . Combo of functional strength and decent hypertrophy movement. Did them yesterday for first time in about a year (?). Kind of a shit show due to time away, diet, and getting sick but felt okay. Strict press 3 x 7-10 (descending sets) Cable side Delt 3 x 8-12 Cable rear Delt 3 x 8-15 Legend Shrugs 3 x 6-10

Andy Baker

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Your core doesn’t need more crunches. It needs more control. Adding instability can make an exercise more demanding—but it doesn’t automatically mean your “deep core” is working harder or that the workout is better. The bigger takeaway: slow reps, controlled breathing, and resisting unwanted movement are what make core training effective. Workout: • Mermaid Kicks – 3 x 10 • Draw a Circle – 3 x 8 • Scissors – 4 x 8 • Saddle Scissors – 3 x 10 • Alternating Toe Taps – 4 x 10 • Wide-Legged Toe Taps – 3 x 12 • Bicycle – 3 x 20 • Weighted Mermaid Kicks – 3 x 12 Train the function, not just the burn. 🔥
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Your core doesn’t need more crunches. It needs more control. Adding instability can make an exercise more demanding—but it doesn’t automatically mean your “deep core” is working harder or that the workout is better. The bigger takeaway: slow reps, controlled breathing, and resisting unwanted movement are what make core training effective. Workout: • Mermaid Kicks – 3 x 10 • Draw a Circle – 3 x 8 • Scissors – 4 x 8 • Saddle Scissors – 3 x 10 • Alternating Toe Taps – 4 x 10 • Wide-Legged Toe Taps – 3 x 12 • Bicycle – 3 x 20 • Weighted Mermaid Kicks – 3 x 12 Train the function, not just the burn. 🔥

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amazing leg day with my girl ✨✨ full workout: 💛 RDLs – 4 x 10+ 💛 Single Leg Curls – 3 x 12+ (each side) 💛 45° Hypers – 3 x 12–15+ 💛 Kickbacks – 3 x 15+ (each side) 🔥 Finished off with Banded Hip Thrusts – 3 x burnout (to failure) fueled by use my code BARB to save $$$
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amazing leg day with my girl ✨✨ full workout: 💛 RDLs – 4 x 10+ 💛 Single Leg Curls – 3 x 12+ (each side) 💛 45° Hypers – 3 x 12–15+ 💛 Kickbacks – 3 x 15+ (each side) 🔥 Finished off with Banded Hip Thrusts – 3 x burnout (to failure) fueled by use my code BARB to save $$$

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Push Day - Shoulder Focus W: Lateral raise partials 1. Machine Overhead Press 2. Lateral Raises 3. Machine Chest Press 4. Dips 5. Tricep Extensions
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Push Day - Shoulder Focus W: Lateral raise partials 1. Machine Overhead Press 2. Lateral Raises 3. Machine Chest Press 4. Dips 5. Tricep Extensions

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