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Working set

Nataliya Kuznetsova

23,676 subscribers

62,030 Aufrufe • vor 1 Jahr •via X (Twitter)

Nachrichten & Politik Sport Gesundheit & Wellness

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Profilbild von Ragamuffin1970

Ragamuffin1970vor 1 Jahr

Perfect form, perfect body

Profilbild von imad dado

imad dadovor 1 Jahr

180 kg?

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Working set💪

Working set💪

Nataliya Kuznetsova

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Here is a MINUTE BY MINUTE breakdown of a very efficient and effective Upper Body session that’ll take just over 1 hour: (Times listed are the ending time of each event on a running timer) INCLINE MACHINE PRESS (1) 1:00 — Warm Up Set 1 2:30 — Rest 3:30 — Warm Up Set 2 5:30 — Rest 6:30 — Working Set 1 9:30 — Rest 10:30 — Working Set 2 12:00 — Rest CHEST SUPPORTED MACHINE ROW (2) 13:00 — Warm Up Set 1 14:30 — Rest 15:30 — Warm Up Set 2 17:30 — Rest 18:30 — Working Set 1 21:30 — Rest 22:30 — Working Set 2 25:30 — Rest PEC FLY MACHINE (3) 26:30 — Working Set 1 29:30 — Rest 30:30 — Working Set 2 33:30 — Rest LAT PULL-DOWN MACHINE (4) 34:30 — Working Set 1 37:30 — Rest 38:30 — Working Set 2 41:30 — Rest LATERAL RAISE MACHINE (5) 42:30 — Working Set 1 45:30 — Rest 46:30 — Working Set 2 49:30 — Rest PREACHER CURL MACHINE (6) 50:30 — Working Set 1 53:30 — Rest 54:30 — Working Set 2 57:30 — Rest SEATED INCLINE TRICEP PUSH-DOWNS (7) 58:30 — Working Set 1 61:30 — Rest 62:30 — Working Set 2

Here is a MINUTE BY MINUTE breakdown of a very efficient and effective Upper Body session that’ll take just over 1 hour: (Times listed are the ending time of each event on a running timer) INCLINE MACHINE PRESS (1) 1:00 — Warm Up Set 1 2:30 — Rest 3:30 — Warm Up Set 2 5:30 — Rest 6:30 — Working Set 1 9:30 — Rest 10:30 — Working Set 2 12:00 — Rest CHEST SUPPORTED MACHINE ROW (2) 13:00 — Warm Up Set 1 14:30 — Rest 15:30 — Warm Up Set 2 17:30 — Rest 18:30 — Working Set 1 21:30 — Rest 22:30 — Working Set 2 25:30 — Rest PEC FLY MACHINE (3) 26:30 — Working Set 1 29:30 — Rest 30:30 — Working Set 2 33:30 — Rest LAT PULL-DOWN MACHINE (4) 34:30 — Working Set 1 37:30 — Rest 38:30 — Working Set 2 41:30 — Rest LATERAL RAISE MACHINE (5) 42:30 — Working Set 1 45:30 — Rest 46:30 — Working Set 2 49:30 — Rest PREACHER CURL MACHINE (6) 50:30 — Working Set 1 53:30 — Rest 54:30 — Working Set 2 57:30 — Rest SEATED INCLINE TRICEP PUSH-DOWNS (7) 58:30 — Working Set 1 61:30 — Rest 62:30 — Working Set 2

Dean Turner

31,066 Aufrufe • vor 20 Tagen

One of the GREATEST Leg Day HACKS in history: (This can help your Knee Pain IMMENSELY) If you start your Leg Days like this…. • Squats - Warm Up Set 1 • Squats - Warm Up Set 2 • Squats - Warm Up Set 3 • Squats - Working Set 1 • Squats - Working Set 2 ….your knees might be a little cranky If you start your Leg Days like this…. • Leg Extensions - Warm Up Set 1 • Leg Extensions - Warm Up Set 2 • Leg Extensions - Working Set 1 • Leg Extensions - Working Set 2 • Leg Curls - Warm Up Set 1 • Leg Curls - Warm Up Set 2 • Leg Curls - Working Set 1 • Leg Curls - Working Set 2 ….by the time you get to Squats, your knees will be feeling EXCELLENT/ready to go

One of the GREATEST Leg Day HACKS in history: (This can help your Knee Pain IMMENSELY) If you start your Leg Days like this…. • Squats - Warm Up Set 1 • Squats - Warm Up Set 2 • Squats - Warm Up Set 3 • Squats - Working Set 1 • Squats - Working Set 2 ….your knees might be a little cranky If you start your Leg Days like this…. • Leg Extensions - Warm Up Set 1 • Leg Extensions - Warm Up Set 2 • Leg Extensions - Working Set 1 • Leg Extensions - Working Set 2 • Leg Curls - Warm Up Set 1 • Leg Curls - Warm Up Set 2 • Leg Curls - Working Set 1 • Leg Curls - Working Set 2 ….by the time you get to Squats, your knees will be feeling EXCELLENT/ready to go

Dean Turner

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Working on a new set babes

Working on a new set babes

Kailey Soles ~

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Working on a new set!!! Any suggestions??

Working on a new set!!! Any suggestions??

Kailey Soles ~

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“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

Dean Turner

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Coachella, been working nonstop for my set this weekend

Coachella, been working nonstop for my set this weekend

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6 minutes after my set. My shit stopped working

6 minutes after my set. My shit stopped working

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Pyramid training is absolutely GOOFY Do your warm up sets • ~10 reps @ 50% of first set working weight • ~5 reps @ 75% of first set working weight • ~2 reps @ 90% of first set working weight Then hit your 2-3 sets of 5-10 reps at or near failure and move on SIMPLE

Pyramid training is absolutely GOOFY Do your warm up sets • ~10 reps @ 50% of first set working weight • ~5 reps @ 75% of first set working weight • ~2 reps @ 90% of first set working weight Then hit your 2-3 sets of 5-10 reps at or near failure and move on SIMPLE

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No overtime pay in the apocalypse. Working Stiff Armor Set, available now.

No overtime pay in the apocalypse. Working Stiff Armor Set, available now.

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.Zendaya gushes about working on a Christopher Nolan set! The Odyssey Movie #FallonTonight #TheOdyssey

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Working on a miracle 💥 2 down, 1 to go! ✔️ 🎥 Set Vexy

Working on a miracle 💥 2 down, 1 to go! ✔️ 🎥 Set Vexy

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“I’m coming here from #Varanasi set, working with Telugu superstar Mahesh Babu” - #Prithviraj #MaheshBabu | #PriyankaChopra

“I’m coming here from #Varanasi set, working with Telugu superstar Mahesh Babu” - #Prithviraj #MaheshBabu | #PriyankaChopra

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first working set with a barbell squat in almost 6 months 🥲 I could cry

first working set with a barbell squat in almost 6 months 🥲 I could cry

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