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V-TAPER BACK WORKOUT A complete back session to build width, thickness, and a stronger V-shape. 1. Seated Cable Pulldown — 4 × 8–10 Sit tall with your thighs locked under the pads. Use a controlled grip on the handle. Start with your arms extended and your chest up. Pull...

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19,870 просмотров • 2 дней назад •via X (Twitter)

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Lat pulldown also known as seated cable pulldown on a cable machine, targeting the latissimus dorsi or lats that give the V-taper look, upper back, and biceps. #Gym
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Lat pulldown also known as seated cable pulldown on a cable machine, targeting the latissimus dorsi or lats that give the V-taper look, upper back, and biceps. #Gym

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COMPLETE BICEPS BUILDER A focused arm session to add size, thickness, and peak to your biceps. 1. Barbell Bicep Curl — Pronated Grip — 3 × 8–12 Hold a barbell with an overhand grip (palms facing down). Stand tall, feet about hip-width apart. Keep your elbows close to your sides. Curl the bar toward your chest without swinging. Squeeze at the top, then lower the bar slowly. Keep your wrists stable throughout. Targets: Biceps, brachialis, and forearms.

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Getting that V-shape comes down to building wider lats by targeting every part; the lower fibres that run almost vertically from the bottom of your back up along the sides, and the upper fibres that stretch almost horizontally across your back.
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3D SHOULDER WORKOUT A complete shoulder session to build wider, rounder, more powerful delts. 1. dumbbell cross raise — 3 × 10–12 - hold a dumbbell in each hand at your sides - stand tall with a slight bend in your elbows - raise the dumbbells up and slightly across your body to shoulder height - keep the movement controlled and avoid swinging - squeeze your front delts at the top - lower the weights slowly back to your sides targets: front delts

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Pull-ups that actually build your back 👇Most people just yank with their arms. Correct : depress the scapula, pull elbows down, squeeze the lats hard at the top.
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Pull-ups that actually build your back 👇Most people just yank with their arms. Correct : depress the scapula, pull elbows down, squeeze the lats hard at the top.

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Carve-your-Body: 1 Arm Cable Rows Step 1: Use the Same Leg and Rest your Knee right Behind the Bench. Step 2: Next you want to Grab the Handle with a Neutral Grip, so you can tuck your body into your Body. Step 3: Use a Thumbless Grip to Create a Greater Mind-to-Muscle Connection with your Back. Step 4: Instead of Keeping your Bod Upright, Slightly Lean Forward, so you can get a greater Stretch and Contraction in the movement. Save This for Next time you do 1 Arm Cable Rows Keep crushing it
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Carve-your-Body: 1 Arm Cable Rows Step 1: Use the Same Leg and Rest your Knee right Behind the Bench. Step 2: Next you want to Grab the Handle with a Neutral Grip, so you can tuck your body into your Body. Step 3: Use a Thumbless Grip to Create a Greater Mind-to-Muscle Connection with your Back. Step 4: Instead of Keeping your Bod Upright, Slightly Lean Forward, so you can get a greater Stretch and Contraction in the movement. Save This for Next time you do 1 Arm Cable Rows Keep crushing it

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Single arm cable lat row has been a GREAT addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats here
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Single arm cable lat row has been a GREAT addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats here

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Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.

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Power Rows 🚂 Underrated exercise to help blow up your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the lift
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Power Rows 🚂 Underrated exercise to help blow up your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the lift

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1. Jefferson Curl •Stand on a low box or step holding a light weight •Bend over as far as you can and allow your arms reach down towards the floor •At the bottom, breathe in, breath out, relax, and then try to teach a little further •Slowly return to the top x10 reps
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1. Jefferson Curl •Stand on a low box or step holding a light weight •Bend over as far as you can and allow your arms reach down towards the floor •At the bottom, breathe in, breath out, relax, and then try to teach a little further •Slowly return to the top x10 reps

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The Best Glute Exercise 🔥 🍑 Workout at home with limited equipment? This is hard to beat for the glutes…and you want those to be strong! You can use a sofa, foot stool, etc. Focus on using your butt cheek to extend your hip, rather than extending your back. 10 each side

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