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Time under tension on eccentrics for the win 🔥 (hamstring & glutes). Warm up - 2 sets of walking lunges 1.Stiff leg deadlift - 5 sets of 12-15 reps (progressive overload) 2.Glute kickback - 5 sets of 15 reps each leg (progressive overload) 3.Standing hamstring curl - 4 sets... show more

Faustina Thobakgale

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290,934 views • 1 year ago •via X (Twitter)

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My Inner thigh and Glute workout ♥️ - Warm up with 3 sets of walking lunges 1.Adductor machine - 4 working sets of 15 - 20 reps (progressive overload + time under tension). 2.Smith machine sumo squat - 4 working sets of 10-12 reps(progressive overload + time under tension) 3.Dumbbell sumo squat - 5 working sets of 12-15 reps(progressive overload + time under tension) 4.Smith machine curtsy squat - 5 working sets of 12-15 reps(progressive overload + time under tension) Thanks for watching 🤗💕

My Inner thigh and Glute workout ♥️ - Warm up with 3 sets of walking lunges 1.Adductor machine - 4 working sets of 15 - 20 reps (progressive overload + time under tension). 2.Smith machine sumo squat - 4 working sets of 10-12 reps(progressive overload + time under tension) 3.Dumbbell sumo squat - 5 working sets of 12-15 reps(progressive overload + time under tension) 4.Smith machine curtsy squat - 5 working sets of 12-15 reps(progressive overload + time under tension) Thanks for watching 🤗💕

Faustina Thobakgale

295,194 views • 2 years ago

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 views • 2 years ago

Here’s a back workout I did 🔥 1.Stiff Leg Deadlift : 2 warm up sets of 15 reps then 4 working sets of 10-15 reps(progressive overload). 2.Chest supported seated rows : 1 warm up set of 15 reps then 4 working sets of 12-15 reps(progressive overload) pulldown : 4 x 15 - 20 reps (progressive overload) 4.Superset chest supported T-bar high rows : 3 x 8-12 reps(progressive overload) into barbell high row 3 x 8-12 reps 5.Assisted pull ups : 3 x 10-15 reps Thanks for watching 😊💕

Here’s a back workout I did 🔥 1.Stiff Leg Deadlift : 2 warm up sets of 15 reps then 4 working sets of 10-15 reps(progressive overload). 2.Chest supported seated rows : 1 warm up set of 15 reps then 4 working sets of 12-15 reps(progressive overload) pulldown : 4 x 15 - 20 reps (progressive overload) 4.Superset chest supported T-bar high rows : 3 x 8-12 reps(progressive overload) into barbell high row 3 x 8-12 reps 5.Assisted pull ups : 3 x 10-15 reps Thanks for watching 😊💕

Faustina Thobakgale

203,326 views • 2 years ago

My Isolated Leg Workout ♥️ Warm up with 2 sets of walking lunges 1.Smith machine Bulgarian Split Squat- 1 warm up set of 12 reps + 5 working sets of 12-15 reps (progressive overload) 2.Isolated prone leg press Variation - 4 x 15 reps (progressive overload) 3.Superset : Dumbbell Bulgarian Split squat - 3 x 15 reps (progressive overload) + Elevated reverse lunge 3 x 10-12 reps (body weight) 4.Good Mornings - 3 x 8-12 reps 5.Standing Calve raises - 5 x 15-20 reps

My Isolated Leg Workout ♥️ Warm up with 2 sets of walking lunges 1.Smith machine Bulgarian Split Squat- 1 warm up set of 12 reps + 5 working sets of 12-15 reps (progressive overload) 2.Isolated prone leg press Variation - 4 x 15 reps (progressive overload) 3.Superset : Dumbbell Bulgarian Split squat - 3 x 15 reps (progressive overload) + Elevated reverse lunge 3 x 10-12 reps (body weight) 4.Good Mornings - 3 x 8-12 reps 5.Standing Calve raises - 5 x 15-20 reps

Faustina Thobakgale

309,850 views • 2 years ago

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 views • 2 years ago

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

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

57,835 views • 1 year ago

At Home - My 4 easy Arm exercises ✨ 1. Bicep curls : 4 x 12-15 reps 2. Hammer curls : 4 x 15 reps 3. Tricep dips : 4-5 sets of 20 reps 4. Overhead Tricep extension : 3-4 sets of 15 reps

At Home - My 4 easy Arm exercises ✨ 1. Bicep curls : 4 x 12-15 reps 2. Hammer curls : 4 x 15 reps 3. Tricep dips : 4-5 sets of 20 reps 4. Overhead Tricep extension : 3-4 sets of 15 reps

Faustina Thobakgale

162,011 views • 1 year ago

At Home - Lowerbody ✨🔥 Warm up with 2 sets of walking lunges 1.Superset : Jump squats 3 x 15 reps into Wall Sits 3 x 20 seconds hold 2.Romanian deadlift : 4 x 15 reps with time under tension on the eccentric 3.Tri- set : Hip thrust 4 x 15 reps with time under tension on the eccentric into partials 4 x 15 reps into Isometric hold 4 x 20 seconds 4.Bulgarian split squat : 3 x 15 reps each leg 5.Good mornings : 3 x 15,10,8 with time under tension on the eccentric

At Home - Lowerbody ✨🔥 Warm up with 2 sets of walking lunges 1.Superset : Jump squats 3 x 15 reps into Wall Sits 3 x 20 seconds hold 2.Romanian deadlift : 4 x 15 reps with time under tension on the eccentric 3.Tri- set : Hip thrust 4 x 15 reps with time under tension on the eccentric into partials 4 x 15 reps into Isometric hold 4 x 20 seconds 4.Bulgarian split squat : 3 x 15 reps each leg 5.Good mornings : 3 x 15,10,8 with time under tension on the eccentric

Faustina Thobakgale

146,398 views • 1 year ago

Arms Sculpting! 1. Spider Curls: 3 sets x 10-12 reps 2. Rope Pushdown: 3 sets x 12-15 reps 3. Incline Curl: 3 sets x 10-12 reps 4. Overhead Extension: 3 sets x 10-12 reps 5. Hammer Curl: 3 sets x 10-12 reps 6. Weighted Dips: 3 sets x 8-10 reps

Arms Sculpting! 1. Spider Curls: 3 sets x 10-12 reps 2. Rope Pushdown: 3 sets x 12-15 reps 3. Incline Curl: 3 sets x 10-12 reps 4. Overhead Extension: 3 sets x 10-12 reps 5. Hammer Curl: 3 sets x 10-12 reps 6. Weighted Dips: 3 sets x 8-10 reps

Muscle Surge

153,243 views • 1 year ago

But daddy is a state of mind Powered by Legion Supplements Use code BROTERO for BOGO 50% off Full Body Workout: 1.Deadlift (Heavy) – 4–5 sets × 3–5 reps 2.Pull-Ups – 4 sets × 6–10 reps 3.Bent-Over Rear Flys – 3–4 sets × 12–15 reps 4.Front Squats – 4 sets × 5–8 reps 5.Dips – 3–4 sets × 8–12 reps #workout #workoutroutine #workmotivation

But daddy is a state of mind Powered by Legion Supplements Use code BROTERO for BOGO 50% off Full Body Workout: 1.Deadlift (Heavy) – 4–5 sets × 3–5 reps 2.Pull-Ups – 4 sets × 6–10 reps 3.Bent-Over Rear Flys – 3–4 sets × 12–15 reps 4.Front Squats – 4 sets × 5–8 reps 5.Dips – 3–4 sets × 8–12 reps #workout #workoutroutine #workmotivation

Andres

11,867 views • 3 months ago

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

296,883 views • 9 months ago

Drift away with me with these easy but brutal ✨essential core exercises V-crunches : 3 x 20 reps Bicycle kicks : 3 x 20 reps each leg Cross leg mountain climbers : 3 x 12-15 reps each leg Mountain climbers : 2 x 15-20 reps each leg Boat pose : 3 x 20 seconds, superset into Flutter kicks 3 x 12-15 reps each leg Plank : 3-4 sets of 20-30 seconds, superset into Plank Hip Dips 3-4 sets of 10 reps each side. For more fitness content checkout my IG fitness page

Drift away with me with these easy but brutal ✨essential core exercises V-crunches : 3 x 20 reps Bicycle kicks : 3 x 20 reps each leg Cross leg mountain climbers : 3 x 12-15 reps each leg Mountain climbers : 2 x 15-20 reps each leg Boat pose : 3 x 20 seconds, superset into Flutter kicks 3 x 12-15 reps each leg Plank : 3-4 sets of 20-30 seconds, superset into Plank Hip Dips 3-4 sets of 10 reps each side. For more fitness content checkout my IG fitness page

Faustina Thobakgale

341,958 views • 9 months ago

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!⚡️💪🏽

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!⚡️💪🏽

FOUSEY

245,607 views • 6 months ago

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

406,354 views • 10 months ago

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

68,101 views • 11 months ago

A simple glute focused leg workout that will leave your glutes sore for days🍑🔥 Focus on pushing as much as weight as you can while maintaining form & tempo! This is how you grow muscle while getting stronger💪🏻 Workout: -Smith Machine Hip Thrust 4 sets x10 reps -Cable Upper Glute Kickback 3 sets x8 reps ea leg -Sumo RDL 3 sets x15 reps *superset w/👇🏻* -Weighted Hip Extension 2 sets x8 reps | last set xfailure

A simple glute focused leg workout that will leave your glutes sore for days🍑🔥 Focus on pushing as much as weight as you can while maintaining form & tempo! This is how you grow muscle while getting stronger💪🏻 Workout: -Smith Machine Hip Thrust 4 sets x10 reps -Cable Upper Glute Kickback 3 sets x8 reps ea leg -Sumo RDL 3 sets x15 reps superset w/👇🏻 -Weighted Hip Extension 2 sets x8 reps | last set xfailure

Miranda Cohen

11,360 views • 8 months ago

60-Minute Gym Workout: • Barbell Back Squats: 4 sets x 10 reps • Bench press: 4 sets x 8 reps • Incline Dumbbell Bench Press: 4 sets x 12 reps • Lat Pulldowns: 4 sets x 12 reps • Dumbbell Shoulder Press: 3 sets x 12 reps • Dumbbell Romanian Deadlifts: 3 sets x 12 reps

60-Minute Gym Workout: • Barbell Back Squats: 4 sets x 10 reps • Bench press: 4 sets x 8 reps • Incline Dumbbell Bench Press: 4 sets x 12 reps • Lat Pulldowns: 4 sets x 12 reps • Dumbbell Shoulder Press: 3 sets x 12 reps • Dumbbell Romanian Deadlifts: 3 sets x 12 reps

Coach Loc

150,540 views • 1 year ago

More Shoulder Blades Definition in 1 Month: Side-lying external Rotations twice a week, ideally with a weight. - Week 1: 3 sets of 10 reps/arm - Week 2: 4 sets of 10 reps/arm - Week 3: 3 sets of 20 reps/arm - Week 4: 4 sets of 20 reps/arm - Final Workout: 3 sets of max reps *The elbow cannot lift off the side of your body.

More Shoulder Blades Definition in 1 Month: Side-lying external Rotations twice a week, ideally with a weight. - Week 1: 3 sets of 10 reps/arm - Week 2: 4 sets of 10 reps/arm - Week 3: 3 sets of 20 reps/arm - Week 4: 4 sets of 20 reps/arm - Final Workout: 3 sets of max reps *The elbow cannot lift off the side of your body.

Alex Bernier

11,974 views • 1 year ago

It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet

It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet

Nick Kershner

187,710 views • 5 months ago

15 Minute Hip Focused Routine exploring rotation and tension. 6-8 reps each for 1-2 sets. 1. Figure 4 Contours 2. Squatting T-Spine Rotations 3. Squat to Hamstring Reach 4. Hip Flexor Ease ins 5. Hamstring to Ankle Rock 6. Glute Mobilization 7. Heel Clicks 8. Adductor Rock Back

15 Minute Hip Focused Routine exploring rotation and tension. 6-8 reps each for 1-2 sets. 1. Figure 4 Contours 2. Squatting T-Spine Rotations 3. Squat to Hamstring Reach 4. Hip Flexor Ease ins 5. Hamstring to Ankle Rock 6. Glute Mobilization 7. Heel Clicks 8. Adductor Rock Back

Vernon Griffith, CSCS*D

510,025 views • 2 years ago