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Tricep day!

Josh Strife Hayes

65,113 subscribers

20,084 views • 1 year ago •via X (Twitter)

Gaming Health & Wellness

Anya Rossi• Live Now

Private livecam show

11 Comments

Renon1 year ago

is this all an ellaborate ad campaign for your OF profile? Cus shit its working.

Josh Snow ❄️1 year ago

Josh Strife Gains ☝🏻

The Alex Jones Store1 year ago

Awesome shirt! Very comfortable and I love wearing it to the gym. I've already gotten several compliments on it. - Jacob H

Vorknkx1 year ago

Good taste, motivating yourself by listening to Josh Strife Hayes. Highly recommended, if you have the time.

bristle1 year ago

mmo man grunts at you (gamingly)

Ordovick1 year ago

That superman role is yours bro.

Alex Doan1 year ago

Looking forward to your inevitable cameo in the Cavill 40k universe as a ripped space marine, or cannon fodder guard.

Scott⸸𖤐 (#DarkWoke)1 year ago

I feel like I should have to pay for this content

twitch.tv/edimmuz1 year ago

Mr Hayes... why the jeans...

Sei 🇮🇩1 year ago

FOR FREE????

Jubba1 year ago

Josh Tricep Hayes

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10,823 views • 1 year ago

Arm Day Recap This clip is post-workout posing — no lower body work here. The focus for this session was upper body structure, arm density, and stage presentation. When I’m posing after arms, I’m practicing upper frame conditioning while keeping the legs relaxed to preserve structure for stage balance. Arm workout breakdown: • Pull-Ups – back and arm activation to start the session • Alternating Preacher Curls – controlled bicep isolation • Skull Crushers – long head tricep development • Iso Hammer Curls – brachialis and forearm strength • Skull Crusher Machine – constant tricep tension • Spider Curls (EZ-bar) – peak contraction for biceps • Reverse Curls – forearm and brachioradialis engagement • Tricep Pushdowns – tricep volume and lockout strength • Tricep Pulldowns – deeper stretch and contraction • Forearm Curls (both directions) – forearm endurance Shoulder finisher • Overhead Shoulder Press Working sets from 3 plates up to 4 plates per side • Lateral Raises Finishing with shoulder width and deltoid conditioning. Post-workout posing is where I practice upper body presentation, conditioning, and frame control for stage. The work doesn’t stop when the lifting ends. #Bodybuilding #ArmDay #StagePrep #YGFit

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Y A V

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Logan Paul on tearing his tricep: "It is depressing, bro. I just don't know how else to say it. I'm not the depression guy. You guys know I'm pretty just gung-ho and happy about life. Every day is a little better, but I'm struggling. I'll be honest."

Logan Paul on tearing his tricep: "It is depressing, bro. I just don't know how else to say it. I'm not the depression guy. You guys know I'm pretty just gung-ho and happy about life. Every day is a little better, but I'm struggling. I'll be honest."

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🇺🇸 Do Not Comply 💣💥

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PrincessFromBabylon

46,204 views • 2 years ago

When I lifted with Alex Hormozi at his *home* gym, he said I should try full-body workouts. Today is day 1 of that effort; here is Monday's split: 1. Leg Extension: 2 sets - 8, 8 reps 2. GHR's - 2 sets - 7, 7 reps 3. Machine Chest Flye - 2 sets - 8, 8 reps 4. Wide Grip Pulldown - 2 sets - 9, 10 reps 5. Prime Shoulder Press - 2 sets - 7, 7 reps 6. Prime Smart Arm Curl - 2 sets - 10, 10 reps 7. Incline Tricep Pushdown - 2 sets - 10, 11 reps (need to go heavier) 8. Leg press calves - 2 sets - 9, 9 reps

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Cooper Mitchell - HomeGymGuy

37,851 views • 2 months 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

34,323 views • 2 months ago

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: 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 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 Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 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: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 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 Extension Machine — 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 Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT 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 -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 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 Continued in post below…

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: 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 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 Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 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: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 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 Extension Machine — 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 Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT 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 -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 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 Continued in post below…

Dean Turner

35,651 views • 5 months 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

28,749 views • 5 months ago

The GREATEST 5x Per Week Workout Plan OF ALL TIME is… Upper/Lower/Push/Pull/Lower …and here’s what a fully programmed version of it looks like: (If you run this Workout Plan exactly as written while nailing your diet…you will get JACKED) 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: Machine or Cable Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Machine or 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: Calf Press — 3x5-10 @ 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 — 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 — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable 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 Exercise1: 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 or Cable 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: 45° Extensions or SLDL/RDLs — 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 — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio

The GREATEST 5x Per Week Workout Plan OF ALL TIME is… Upper/Lower/Push/Pull/Lower …and here’s what a fully programmed version of it looks like: (If you run this Workout Plan exactly as written while nailing your diet…you will get JACKED) 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: Machine or Cable Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Machine or 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: Calf Press — 3x5-10 @ 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 — 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 — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable 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 Exercise1: 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 or Cable 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: 45° Extensions or SLDL/RDLs — 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 — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio

Dean Turner

63,025 views • 3 months 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 • 6 months 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 • 7 months ago

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

62,200 views • 4 months ago

Crazy comparison here. This is what a pinched nerve at C7 looks like. 6 weeks ago I did 43 push-ups, today I failed on rep 9. In the 2nd video, I fail rep 2 on the left and then very easily do 20 on the right. The weirdest part is that the push-ups don't really feel hard, like in the muscular fatigue sense when you get near failure, I just physically can't do very many. Same with the skull crusher. Like that one rep didn't feel hard, like a normal max effort lift would. It just felt like my arm just wasn't working, sort of like I couldn't really control it. It's a really, really weird feeling. And I only have this weakness issue with things involving my left tricep. Any other exercise on my left arm, like a curl or dumbbell lateral raise, the strength is equal to the right. This is my first time ever having a true nerve injury, and it is not fun. Not sure what caused it. There is no one incident or anything recently. I've had neck issues on and off for the past 15 years, but nothing like this. In January I started getting kind of a deep ache in my upper back anytime I did things involving my upper back, like rowing, skier, burpees, wall balls, et cetera. In March, after a zone 2-type workout (literally the day after I posted the 43 pushups video) where I was alternating between burpees, rowing, skier sled push, and wall balls, I felt my back start to tighten up. Pain got worse over the next few hours and then I literally couldn't sleep for two days. Worst pain I’ve ever felt. I saw a doctor, got an MRI, tried prednisone, which helped, but once the 10-day course ended and it wore off, the weakness came back. Good news is the pain is much less now, it's just the weakness. And I can run and bike mostly pain free. Really hope the cervical epidural works tomorrow otherwise surgery is the only option.

Crazy comparison here. This is what a pinched nerve at C7 looks like. 6 weeks ago I did 43 push-ups, today I failed on rep 9. In the 2nd video, I fail rep 2 on the left and then very easily do 20 on the right. The weirdest part is that the push-ups don't really feel hard, like in the muscular fatigue sense when you get near failure, I just physically can't do very many. Same with the skull crusher. Like that one rep didn't feel hard, like a normal max effort lift would. It just felt like my arm just wasn't working, sort of like I couldn't really control it. It's a really, really weird feeling. And I only have this weakness issue with things involving my left tricep. Any other exercise on my left arm, like a curl or dumbbell lateral raise, the strength is equal to the right. This is my first time ever having a true nerve injury, and it is not fun. Not sure what caused it. There is no one incident or anything recently. I've had neck issues on and off for the past 15 years, but nothing like this. In January I started getting kind of a deep ache in my upper back anytime I did things involving my upper back, like rowing, skier, burpees, wall balls, et cetera. In March, after a zone 2-type workout (literally the day after I posted the 43 pushups video) where I was alternating between burpees, rowing, skier sled push, and wall balls, I felt my back start to tighten up. Pain got worse over the next few hours and then I literally couldn't sleep for two days. Worst pain I’ve ever felt. I saw a doctor, got an MRI, tried prednisone, which helped, but once the 10-day course ended and it wore off, the weakness came back. Good news is the pain is much less now, it's just the weakness. And I can run and bike mostly pain free. Really hope the cervical epidural works tomorrow otherwise surgery is the only option.

Hybrid Athlete Guy

17,891 views • 6 months ago

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh _ lbs, I’m _ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.

AYCE

11,503 views • 6 months ago