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The Signs 0-10-1

Jersey Jerry

510,943 subscribers

444,589 просмотров • 9 месяцев назад •via X (Twitter)

Anya Rossi• Live Now

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❤️‍🔥🍑 Train Ami 🍑❤️‍🔥 Ami 👸🏻 《SQUAT》👇 👇《SHAKE》 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00

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❤️‍🔥🍑 Train Ami 🍑❤️‍🔥 Ami 👸🏻 《SQUAT》👇 👇《SHAKE》 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00

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おいたは…っ！👊 だめだよ…っ！👊 左パンチ↓ ↓右パンチ 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00

おいたは…っ！👊 だめだよ…っ！👊 左パンチ↓ ↓右パンチ 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00

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【注意】絶対に青い部分を交互にタップしないでください🙅‍♀️ 左プニプニ↓ ↓右プニプニ 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10

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PixAI

567,720 просмотров • 19 дней назад

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

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青い部分を交互に押してシャンクスを殴りましょう動画すごい！！😂✨✨ 左パンチ↓ ↓右パンチ 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00

青い部分を交互に押してシャンクスを殴りましょう動画すごい！！😂✨✨ 左パンチ↓ ↓右パンチ 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00 1:10 1:10 1:10 0:00 0:00 0:00

ざわざわch（チャンネル）

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Ladies and gentlemen, I present to you…. The GREATEST 4 Day Workout Plan of ALL TIME for muscle growth & fat loss: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 Monday: UPPER A Tuesday: LOWER A Wednesday: OFF or ZONE 2 CARDIO Thursday: UPPER B Friday: LOWER B Saturday: OFF or ZONE 2 CARDIO Sunday: OFF or ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 7: Seated Cable Tricep Push-Downs — 3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls or Prone Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Hack or Pendulum Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Hip Thrust Machine — 2x5-10 @ 0-1 RIR Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: 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 or Machine Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Machine or Cable Overhead Tricep Extensions — 3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDLs/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

Ladies and gentlemen, I present to you…. The GREATEST 4 Day Workout Plan of ALL TIME for muscle growth & fat loss: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 Monday: UPPER A Tuesday: LOWER A Wednesday: OFF or ZONE 2 CARDIO Thursday: UPPER B Friday: LOWER B Saturday: OFF or ZONE 2 CARDIO Sunday: OFF or ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 7: Seated Cable Tricep Push-Downs — 3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls or Prone Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Hack or Pendulum Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Hip Thrust Machine — 2x5-10 @ 0-1 RIR Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: 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 or Machine Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Machine or Cable Overhead Tricep Extensions — 3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDLs/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

Dean Turner

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