• Machines and free weights both have benefits in a well structured training program. Machines provide: - A stable setup, reducing the need for balance and allowing for greater force exertion. - Targeting of individual muscle groups with ease. - Simplicity, making them beginner-friendly or suitable for use when fatigued. - Safety for close to failure training. - Reduced systemic fatigue and impact on surrounding muscle groups. Free weights offer: - Strength development alongside muscle building. - Efficient stimulation of multiple muscles at once. - Alignment with your body’s natural movement (not stuck on a track). - Utilization of your body’s natural range of motion. - A significant eccentric load, enhancing muscle development. • 1-2-1 Fitness. Personalized coaching. Simplified results. • #latpulldown #cablerows #preachercurls #triceppressdown #curls #benchpress #dumbbells #barbells #dumbbellworkout #machineworkout
End tricpes with Dips 🔥 . . . . #tricep #triceps #triceppressdown #tricepsworkout #armday #armworkout #exercise #exercisetips #strength #fitness #exercise #explore #gymaddict
Y'all never heard of this workout, one million reps to failure!!! LIGHT WEIGHT!!! LOL 🔥💪🏻😖 Arm session with smith shrug finisher followed by steps at the park 🏞️ Blackstone Labs discount code GKFIT20 Save 15% while checking out ✔️ (Link in Bio) #gymhumor #lightweight #lightweightbaby #arms #barbellshrugged #classicbodybuilding #armpump #preachercurls #triceppressdown #blackstonelabs #bcaaresurgence #hypereloaded #cuttingphase
At The Gym Tues March 19th Incline Bench Press Set 1 - 75lbs - 5x Set 2 - 80lbs - 5x Set 3 - 85lbs - 5x Set 4 - 90lbs - 5x Set 5 - 95lbs - 5x Set 6 - 100 - 5x Set 7 - 105 - 5x Set 8 - 110 - 4x Set 9 - 115 - 4x Set 10 - 120 - 3x /////// Triceps Pressdown Set 1 - 50lbs - 12x Set 2 - 40lbs - 17x Set 3 - 30lbs - 30x Set 4 - 20lbs - 40x /////// Chest Press Machine Set 1 - 90lbs - 15x Set 2 - 80lbs - 20x Set 3 - 70lbs - 21x Set 4 - 60lbs - 25x Set 5 - 50lbs - 27x #xlivingxhealthyx #planetfitness #inclinebenchpress #triceppressdown #chestpressmachine💪 #armsandchestworkout #pumpingiron #pushingweight #topekakansas #topekaks #topeka #topcity #ks #kansas
Arm Tuesday @reystudios_carclub @kahnawakeyouthcenter #bodysculpting #chasingthegodphysique™️ #reflextiontraining™️ #bodybuilding #maninthemirror #gains #gaintrain #beast #beastmode #liftheavy #supersets #revgripcurl #revgrippressdown #cablecurl #triceppressdown #overheadextension #concentrationcurls #biceps #triceps #forearms #training #trainer #issa
Push ✔️ Svinbra pass, kände mig stark som en oxe 😈 Körde lite olika pressar till bröst och axlar och sen två övningar till triceps. Nu får jag slänga i mig lite kvällsmat och gå å lägga mig, ska upp lite tidigare och träna på morgonen istället för att kunna fokusera på plugget resten av morgondagen 🩷 Hoppas ni haft en fin dag 🫶🏻 #fitness #fitnessmotivation #gymmotivation #upperbodyworkout #upperbodyday #pushworkout #push #pushyourself #träningsmotivation #shoulderworkout #tricepsworkout #triceppressdown #gymshark66 #gymsharkwomen #gymtraining
#StandingRopeFacePull 10 rep: 23.8, 26.2, 26.2 kg #TricepPressDown 3 sets: 10 rep 33.8 kg #UprightRows 3 sets: 10 rep 40 kg #FrontRaise 3 sets: 10 rep 10 kg #SideLateralRaises 3 sets: 10 rep 7.5 kg #RearDeltFly 3 sets: 10 rep 54 kg #StrengthTraining 50 min. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
Pick 10 exercises that you would do for the rest of your life! #legs #chest #back #arms #shoulders #shoulderpress #flys #dips #dumbbell #benchpress #triceppressdown #squats #legpress #legpress #stiffleggeddeadlift
Pick 10 exercises that you would do for the rest of your life! #legs #chest #back #arms #shoulders #shoulderpress #flys #dips #dumbbell #benchpress #triceppressdown #squats #legpress #legpress #stiffleggeddeadlift
Pick 10 exercises that you would do for the rest of your life! #legs #chest #back #arms #shoulders #shoulderpress #flys #dips #dumbbell #benchpress #triceppressdown #squats #legpress #legpress #stiffleggeddeadlift
Push & Arms 01/12/23 Cold one Friday night and I left my headphones at home 😫 almost went straight home but luckily had DJ @coachedbywillgeorgefitness ft @lbfitness_personal_training on the aux cord that made the session bearable, a distinct lack of screamo for my personal taste but some unreal tunes to fuel my Chest and Arms workout 💪 #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #inclinedumbbellbenchpress #triceppressdown #chestflys #cablelaterals #cablecurls #overheadtricepextension # #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push Day 27/11/23 After a near mental breakdown due to work and a whole week off of the gym to sort my head and life out, I was back in the gym yesterday to finally finish off my 7 week training plan. The deload week turned into a complete rest week and I came back in and had an UNREAL session. Felt good to be back and master of my own stupid brain again. #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #dumbbellbenchpress #triceppressdown #cableflys #cablepress #frenchpress #crossbodytricepextension #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push & Arms 16/11/23 Apologies to anyone that came into contact with me yesterday, I was not in a sociable mood. I started going to the gym for my physical health but lately it’s been more for my mental health and yesterday I just needed to get in the gym and throw some weights around for my own sanity! #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #inclinedumbbellbenchpress #triceppressdown #chestflys #cablelaterals #cablecurls #overheadtricepextension # #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Triceps Pressdown Machine Set 1 - 60lbs - 10x Set 2 - 50lbs - 16x Set 3 - 40lbs - 20x Set 4 - 30lbs - 30x Set 5 - 20lbs - 50x /////// Incline Bench Press Set 1 - 45lbs - 20x Set 2 - 50lbs - 20x Set 3 - 55lbs - 15x Set 4 - 60lbs - 13x Set 5 - 65lbs - 13x Set 6 - 70lbs - 13x //////// Dumbbell Press Set 1 - 10lbs - 15x Set 2 - 12lbs - 15x Set 3 - 15lbs - 20x Set 4 - 17.5lbs - 17x Set 5 - 20lbs - 20x #xlivingxhealthyx #thatchubbydirtyhipster #workingout #pumpingiron #triceppressdown #inclinebenchpress #dumbbellpress #eatingright #topekakansas #topeka #topcity #ks #kansas
Push Day 07/11/23 Push session before football training, had to mix up the exercises as the cable were being used and I actually ran out of time to finish the workout by one exercise. Would have only done about two exercises if I’d have waited. Also someone did the dirtiest protein fart in the gym yesterday and I wasn’t going to hand around 🤢 #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #dumbbellbenchpress #triceppressdown #cableflys #cablepress #frenchpress #crossbodytricepextension #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push & Arms 02/11/23 Arms todays in a row was not ideal but had to do it to get all my sessions in this week. Regressed a little on some of the curl movements from still reviving from the previous day. Training black PR’s on Dumbbell and Close Grip Bench Presses though 💪💪💪 #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #inclinedumbbellbenchpress #triceppressdown #chestflys #cablelaterals #cablecurls #overheadtricepextension # #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Arms with @altphysique 01/11/23 Little change to my scheduled programming to get an arms session in with Tobie. Skipped the curls in Tuesdays pull and delts session to be fresh for this arm workout, coach said it was ok though💪 I’m glad I did skip them because the amount of volume in this workout was insane. Painful pumps after the first exercise, hurt so good 😂 You know it’s a good workout when you barley have time to speak to each other between sets. 💪💪💪 Unreal session💪💪💪 #smithmachinebenchpress #JMpress #triceppressdown #triceppushdown #cablehammercurls #cablecurls #overheadtricepextension #dumbbelltriceppress #ezbarcurls #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push Day 30/10/23 Mixed bag in yesterdays push session, progressed on some movements and went down in others due to faffing about with exercise selection. Makes it look like I’m going backwards but understanding that I’m more fatigued from doing more exercises before doesn’t make me feel too bad about it. I didn’t hit my Rep range so I did an additional set in the desired rest range. Still working to failure! #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #dumbbellbenchpress #triceppressdown #cableflys #cablepress #frenchpress #crossbodytricepextension #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting #pwrfit #pwrfitness #pwrfitapparel
Recent Selfie Dump 🤳🏼 (Plus Vids) At My Gym Because Fck It, Why Not? 🤷♂️ Ft. The Bun. 🍍 #MenWithLocs #MenWithLocstyles #LocBun #Locs #Gym #JBL #Workout #Triceps #TricepPressdown #BoxSquats #BQEFitness #PersonalTrainer #ActiveLifestyle #Fit #VMISports
Push & Arms 27/10/23 13 PR’s on Fridays Chest and Arms 💪💪💪 #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #inclinedumbbellbenchpress #triceppressdown #chestflys #cablelaterals #cablecurls #overheadtricepextension # #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push Day 23/10/23 Ended week 3 with Push Day on Monday. 16 new PRs through increasing the weights or reps this session. Maybe I’m getting stronger or maybe it’s the smelling salt like stench that comes off of my stinky wrist wraps!!!! Either was I’m happy with the way my sessions are going. #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #mdumbbellbenchpress #triceppressdown #cableflys #cablepress #frenchpress #crossbodytricepextension #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push Day 16/10/23 Ended week 2 with Push Day on Monday. It was unusually busy in the gym so I had to change up my exercise layout and swap some movements out for others just for convenience. Had another amazing session though with 17 PR’s. Even did an extra 5 minutes on the Stairmaster that I’d missed on Sunday. Made a right twat of myself on the cable crossover getting all tangled, swipe across to watch me struggle with the clips 😂 #pushday #pushdayworkout #benchpress #plateloadedcheatpressmachine #inclinebenchpress #inclinechestpress #dumbbellbenchpress #triceppressdown #cableflys #cablepress #frenchpress #crossbodytricepextension #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push & Arms 13/10/23 Friday 13th and I had a KILLER push & arms workout with the @mattbowers_ very fitting that given the date I’ve managed to cut the top of my head off on loads of the clips this workout 🤯 Thought workout putting the brother in law (kind of) through his paces as he tried out @urbanmetrogym as he looks to switch gyms. #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #inclinedumbbellbenchpress #triceppressdown #chestflys #cablelaterals #cablecurls #overheadtricepextension # #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push & Arms 8/10/23 Sunday, Funday with Push & Arms! Still in my first week of my new plan, everything is taking ages to set up and to gauge the right working weight for me. 1 more session on Monday and I should hopefully be able to cut my workout time down significantly and increase the intensity, well that’s the plan 💪 #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #inclinedumbbellbenchpress #triceppressdown #chestflys #cablelaterals #cablecurls #overheadtricepextension # #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Push Day 05/10/23 Second day of the new plan and it was Push day. Spent half the time setting up all the exercises, probably why I’ve never done most of them before because I am essentially a lazy bastard. Kept faffing with the positioning as I wasn’t sure if set things up correctly. I also get anxious/self conscious when I’m using the cables at the gym as that’s the 1 bit of kit everyone seems to need. #pushday #pushdayworkout #benchpress #inclinesmithmachinebenchpress #inclinebenchpress #smithmachinebenchpress #mdumbbellbenchpress #triceppressdown #cableflys #cablepress #frenchpress #crossbodytricepextension #pressing #redcon1 #redcon1tieroperator #redcon1family #redcon1army #liftersspotted #gymshark #gymsharkmen #tofailure #harderthanlasttime #fitfam #GymsharkLifting
Day 1 of Squatober, and I already realized a few things: -Squating your bodyweight always makes you feel awesome -My bench form is off because my triceps do most of the work (I failed to complete the cardio portion because my triceps were done) -I should have a few carbs before my workout so I don't feel as sluggish and heavy lifting while fasting just sounds like a bad idea It was a bit of a rough start to my 5th Squatober, but I know what I need to work on. I also will take this time to restart the 75 soft challenge since I failed it on day 41 last week. #squatober #squats #benchpress #romaniandeadlift #barbellrows #triceppressdown #pushup #75softchallenge
#TricepPressDown 3 sets: 10 rep 33.8 kg #StandingRopeFacePull 2 sets: 10 rep 23.8 kg #UprightRows 3 sets: 10 rep 40 kg #SideLateralRaises 3 sets: 10 rep 10 kg #FrontRaise 2 sets: 10 rep 10 kg #RearDeltFly 10 rep: 40, 47, 47 kg #StrengthTraining 53 min. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#SeatedShoulderPress 3 sets: 10 rep 58 kg #StandingRopeFacePull 3 sets: 10 rep 23.8 kg #TricepPressDown 10 rep: 31.2, 33.8, 33.8 kg #RearDeltFly 3 sets: 10 rep 40 kg #SideLateralRaises 3 sets: 10 rep 7.5 kg #FrontRaise 10 rep: 10, 12.5, 12.5 kg #StrengthTraining 44 min. #Walking 13 min. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#TricepPressDown 15×17.5 kg, 10×28.8 kg, 10×28.8 kg, 10×32.5 kg #StandingRopeFacePull 15×15 kg, 10×25 kg, 10×25 kg, 10×25 kg #UprightRows 15×30 kg, 10×40 kg, 10×40 kg, 10×40 kg #RearDeltFly 10 rep: 12, 19, 26, 40 kg #SideLateralRaises 4 sets: 10 rep 7.5 kg #FrontRaise 4 sets: 10 rep 10 kg #SkullCrushers 10 rep: 30, 35, 35, 35 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#SeatedShoulderPress 12×32 kg, 8×58 kg, 8×58 kg, 8×58 kg #StandingRopeFacePull 12×13.8 kg, 8×26.2 kg, 8×26.2 kg, 8×26.2 kg #TricepPressDown 12×16.2 kg, 8×28.8 kg, 8×28.8 kg, 8×31.2 kg #UprightRows 12×20 kg, 8×40 kg, 8×40 kg, 8×40 kg #OverheadPress 8 rep: 40, 50, 50, 50 kg #SideLateralRaises 4 sets: 10 rep 10 kg #FrontRaise 10×10 kg, 8×12.5 kg, 10×12.5 kg, 10×12.5 kg #SkullCrushers 4 sets: 12 rep 30 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
ARM WORKOUT 3 sets of 8-12 reps @supgymfitness #armworkout #armexercises #bicepexercises #bicepworkout #tricepexercises #tricepworkout #ropecurls #cablecurls #ropeextensions #triceppressdown #overheadtricepextension #reversecurls #hammercurls #singlearmtricepextension #muscularsymmetry #inclinecurls #lateralraise #cableexercises #girlswholift #supgymfitness #majorlutiefitness #homeworkout #homegym #fitness #exercise #workingout
Exercício em destaque: Pulley Corda! 💪✨ Este exercício é excelente para fortalecer e tonificar os músculos do tríceps, localizados na parte de trás dos braços. É muito comum mulheres não gostarem do acúmulo de gordura localizado nessa região, treinar a parte superior como um todo e especificamente o tríceps vão te proporcionar uma boa mudança nesse aspecto. Dicas importantes: ✅ Mantenha os ombros relaxados e a postura ereta durante todo o movimento. ✅ Concentre-se em contrair os músculos do tríceps enquanto estende os braços. ✅ Evite balançar o corpo e cotovelos ou usar impulso para realizar o exercício. Adicione o Pulley Corda ao seu treino de braços para fortalecer e definir essa importante região. Lembre-se de ajustar a carga e o número de repetições de acordo com o seu nível de condicionamento físico.💪🔥 #triceppressdown #BraçosFortes #ExercícioFísico #vrlegion
#SeatedShoulderPress 12×32 kg, 15×46 kg, 12×46 kg, 10×39 kg #TricepPressDown 12×16.2 kg, 15×23.8 kg, 15×23.8 kg, 15×23.8 kg #StandingRopeFacePull 12×13.8 kg, 15×21.2 kg, 15×21.2 kg, 15×21.2 kg #UprightRows 12 rep: 20, 30, 30, 30 kg #OverheadPress 12×30 kg, 12×40 kg, 15×40 kg, 12×40 kg #FrontRaise 4 sets: 10 rep 10 kg #SkullCrushers 29 kg: 15, 15, 15, 12 rep ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#SeatedShoulderPress 12×32 kg, 8×55.5 kg, 8×55.5 kg, 8×58 kg #PalloffPress 3 sets: 10 rep 13.8 kg #StandingRopeFacePull 12×13.8 kg, 8×26.2 kg, 8×26.2 kg, 8×28.8 kg #TricepPressDown 12×16.2 kg, 8×28.8 kg, 8×28.8 kg, 8×31.2 kg #UprightRows 12×20 kg, 8×40 kg, 8×40 kg, 8×45 kg #OverheadPress 8 rep: 50, 50, 50, 60 kg #JeffersonCurl 10×40 kg #SideLateralRaises 12×7.5 kg, 10×10 kg, 10×10 kg, 10×10 kg #FrontRaise 12×10 kg, 8×12.5 kg, 8×12.5 kg, 8×12.5 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#SingleLegBridge/JumpLunges 3 sets: 8 rep #BoschHold 3 sets: 30 rep #SeatedShoulderPress 12×32 kg, 8×55.5 kg, 8×55.5 kg, 8×58 kg #TricepPressDown 12×16.2 kg, 12×26.2 kg, 8×28.8 kg, 8×31.2 kg #StandingRopeFacePull 12×13.8 kg, 8×26.2 kg, 8×26.2 kg, 9×28.8 kg #UprightRows 12×20 kg, 8×40 kg, 8×40 kg, 9×45 kg #OverheadPress 8 rep: 45, 50, 50, 55 kg #FrontRaise 12×10 kg, 8×12.5 kg, 8×12.5 kg, 8×12.5 kg #SideLateralRaises 12×7.5 kg, 8×10 kg, 8×10 kg, 8×12.5 kg #SkullCrushers 8 rep: 34, 34, 34, 39 kg #RomanianDeadlift 12×60 kg, 8×100 kg, 5×140 kg, 5×170 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#SeatedShoulderPress 12×32 kg, 8×53 kg, 8×53 kg, 9×55.5 kg #StandingRopeFacePull 12×13.8 kg, 8×26.2 kg, 8×26.2 kg, 8×28.8 kg #TricepPressDown 12 rep: 16.2, 23.8, 23.8, 26.2 kg #UprightRows 12×20 kg, 8×40 kg, 8×40 kg, 8×45 kg #OverheadPress 12×30 kg, 8×45 kg, 8×45 kg, 8×50 kg #SideLateralRaises 12×7.5 kg, 8×10 kg, 8×10 kg, 8×10 kg #FrontRaise 10×10 kg, 8×12.5 kg, 8×12.5 kg, 8×12.5 kg #SkullCrushers 4 sets: 8 rep 34 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#StandingRopeFacePull 10×13.8 kg, 8×26.2 kg, 8×26.2 kg, 8×28.8 kg #UprightRows 12×20 kg, 8×40 kg, 8×40 kg, 8×45 kg #OverheadPress 12×30 kg, 8×45 kg, 8×45 kg, 8×50 kg #SideLateralRaises 12×7.5 kg, 8×10 kg, 8×10 kg, 8×10 kg #FrontRaise 10×10 kg, 8×12.5 kg, 8×12.5 kg, 8×12.5 kg #SkullCrushers 12×19 kg, 8×29 kg, 8×29 kg, 8×34 kg #TricepPressDown 12 rep: 11.2, 13.8, 16.2, 18.8 kg #SeatedShoulderPress 12×32 kg, 8×53 kg, 8×53 kg, 8×53 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
BICEPS AND TRICEPS 💪 3 sets of 8-12 reps per exercise #arms #armworkout #biceps #bicepexercises #bicepworkout #triceps #tricepexercises #tricepworkout #bicepcurls #buildingbiceps #cablecurls #ropecurls #inclinecurls #spidercurls #triceppressdown #overheadtricepextensions #skullcrushers #stabiltyballexercises #ropetricepextension #singlearmtricepextension #cableexercises #resistancetraining #functionaltraining #girlswholift #fitness #exercise #workingout #planetfitness #planetfinessworkouts
Biceps and Triceps 21/03/2023 Tuesday Bi’s and Tri’s before going to football training, I only had enough time to do two exercises each. Also ripped a hole in my shorts moving a bench 😫 Here’s the Biceps and Triceps workout: Exercise 1: Close Grip Smith Machine Bench Press- Warm Up Sets (4), 3x to failure 80KG (13,9,7), 2x drop sets to failure 70KG Exercise 2: Barbell Hammer Curls- Warm Up Sets (3), 3x to failure 29.5KG (17,14,12), 2x drop sets to failure 19.5KG (15,14). Exercise 3: V-bar Tricep Push Downs- Warm Up Set (1), 3x to failure 32KG (9,9,8), 1x drop set to failure 23KG (11). Exercise 4: Dumbbell Bicep Curls- 3x to failure 15KG (12,9,8), 1x drop set to failure 10KG (6). #upperbodyworkout #bicepworkout #bicepcurls #barbellcurls #dumbbellcurls #hammercurls #barbellhammercurls #triceppress #smithmachineclosegripbenchpress #smithmachine #closegripbenchpress #triceps #triceppushdowns #triceppressdown #tricepsworkout #dropsets #liftersspotted #lifterspotted #gymshark66challenge #redcon1 #gymshark #gymsharktrain #gymshark66 #fitbitfriends #harderthanlasttime #fitfam
Biceps and Triceps 12/03/2023 I had Friday and Saturday off from the gym and I ate a lot of food in those two days (no it was not “clean” food). I trained Bi’s and Tri’s on Sunday and it was the first session of the week that I felt pretty strong. Here’s the Biceps and Triceps workout: Exercise 1: Close Grip EZ Bar Bicep Curls- Warm Up Sets (5), 3x to failure 35KG (14,11,8). Exercise 2: EZ Bar Overhead Tricep Press- Warm Up Sets (5), 3x to failure 35KG (20,14,10). Exercise 3: Wide Grip EZ Bar Bicep Curls- 3x to failure 30KG (13,9,7). Exercise 4: Dumbbell Overhead Tricep Press- 2x to failure 30KG (14,13). Exercise 5: Barbell Hammer Curls- Warm Up Set (1), 3x to failure 19.5KG (17,14,12). Exercise 6: V-bar Tricep Push Downs- Warm Up Set (1), 3x to failure 32KG (13,10,10). Finisher: Barbell Hammer Curls into V-bar Tricep Push Downs- 1 set to failure of Hammer Curls 19.5KG (19) into Tricep Push Downs to failure 23KG (20). #upperbodyworkout #bicepworkout #bicepcurls #barbellcurls #ezbarcurls #closegripcurls #widegripcurls #barbellhammercurls #triceppress #overheadtriceppress #triceps #triceppushdowns #triceppressdown #tricepsworkout #supersets # #liftersspotted #lifterspotted #gymshark66challenge #redcon1 #gymshark #gymsharktrain #gymshark66 #harderthanlasttime #fitfam
Thirsty arm pump Thursday!!!! @kahnawakeyouthcenter #biceps #triceps #forearms #cheatcurls #hammercurl #preachercurls #trikickbacks #triceppressdown #tricepextensions #barbell #dumbbells #chasingthegodphysique™️ #ReFLEXtionTraining™️ #training #personaltrainer #issatrainer #beast #beastmode #heaveylifting #heavyweight
missing @cristina.chic #TricepPressDown 15×130 lb #TricepPushdown(Rope) 15 rep: 130, 140, 140 lb #OverheadTricepsExtension 3 sets: 15 rep 80 lb #BenchPress 135 lb: 15, 15, 10 rep #BarbellCurl 60 lb: 15, 12, 10 rep #FrontShoulderRaise 2 sets: 15 rep 20 lb #LatPulldown 15 rep: 140, 150, 150 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
沒有提起、何來放下～ #槓鈴深蹲 #BarbellSquat 空槓20KG+槓鈴50KG #硬舉 #DeadLift 空槓20KG+槓鈴45KG #肩推 #ShoulderPress 44公斤 #胸推 #ChessPress 52公斤 #滑輪下拉 #LatPulldown 39公斤 #三頭下拉 #TricepPressDown 18公斤 #單邊坐姿划船 （單邊空槓11.3公斤+20公斤）*2 只有累積、沒有奇蹟 #unstoppable @teamjoined #20230228
Had my partner back tonight after a night off with a fussy baby. #TricepPressDown 15 rep: 130, 130, 140 lb #OverheadTricepsExtension 3 sets: 15 rep 70 lb #BarbellCurl 3 sets: 12 rep 60 lb #FrontShoulderRaise 3 sets: 15 rep 20 lb #ForearmCurls 15 rep: 25, 30, 25 lb #GobletSquat 45 lb: 15, 15, 22 rep ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @setgraph @cristina.chic
Missing my favorite partner and wife @cristina.chic #TricepPressDown 15 rep: 120, 130, 130 lb #OverheadTricepsExtension 15 rep: 70, 90, 90 lb #BarbellCurl 3 sets: 12 rep 60 lb #InclineBenchPress 135 lb: 12, 8, 8 rep #BenchPress 135 lb: 15, 12, 10 rep #FrontShoulderRaise 3 sets: 12 rep 20 lb #GobletSquat 2 sets: 15 rep 50 lb #ForearmCurls 3 sets: 15 rep 25 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
Wednesday’s Workout Highlights February 15th, 2023 I didn’t feel like working out today, especially in the evening, but I decided to shock my body awake with a three minute interval on my rower. Squats started out a little slow, but my body adapted to the rest of the workout and I felt pretty good. Trust the process! Workout Details: -Rower Warmup -Squat -Standing Calf Raises -Bench Press -Lat Pulldown -Cable Fly -Tricep Pressdown - My new program is a blend of StrongLifts 5x5, where I will be lifting Monday, Wednesday, Friday, and Saturday, but with added accessory movements and a traditional 3x8 set/rep range. On Tuesdays, Thursdays, and Sundays, I will be doing active recovery including cardio, band work, stretching, continued physical therapy exercises, and I’d like to get into yoga. - I’m Phil, an almost 40-year-old dad, working to build lean muscle, lose 15% body fat, and get into the best shape of my life. Join me on this journey and follow @philsgaragegym as I document: -Journey Updates -Gym Equipment -Workouts -Nutrition -And More Happy Lifting!
Superset Series - Chest: 1a. Incline Chest - 3 x 8-12 1b. Deficit Push-up - 3 x 8-12 2a. Flat Double Press - 3 x 8-12 (each double = 1 rep) 2b. Incline Flys - 3 x 8-12 3a. Hindu Push-ups - 3 x 8-12 3b. Optional Plank - 30-60s (not shown) Finishers (select one) -Tricep Press-downs - 3 x 8-12 -Tricep Dips - 3 x 8-12 Alternatives: -Cable Flys - 3 x 12-15 ( can be swapped for 2b) The small print: Whilst on Vacay with my brother-in-law (@raoolworld) he asked me to make him a bunch of superset exercises per body part. Literally took me straight to the gym after lunch hence the attire!!! 🤬🫣🥵🤢🤮 He loves supersets as they keep him interested, engaged & allow him to exhaust one body part per session and be in/out within 30 mins… Thought I’d share them with you too. 🙏🏽🦾🎉 Next we’ll move onto complimentary exercises…(push & pull etc…)🏋🏽♂️ There are also some finishers & alternatives in the carousels to mix things up per session. 🥊 Select a weight you can control for the prescribed reps and progressively go heavier per set. 🏋🏽♂️ Enjoy 🎉🥃🔥
Today’s Workout Highlights February 10th, 2023 -Squat -Standing Calf Raises -Bench Press -Barbell Row -Skullcrushers -Tricep Pressdown -Bonus: Cable Curls (couldn’t help myself and wanted to try out my new cable curl attachment!) - I’m Phil, an almost 40-year-old dad, working to build lean muscle, lose 15% body fat, and get into the best shape of my life. Join me on this journey and follow @philsgaragegym as I document: -Journey Updates -Gym Equipment -Workouts -Nutrition -And More Happy Lifting! #philsgaragegym #happylifting
Biceps and Triceps 30/01/2023 Aimed for low and slow for Biceps on Mondays upper body workout. Dropped the weight and slowed the reps downs especially on the eccentric. Here’s the Biceps and Triceps workout: Exercise 1: Incline Smith Machine Close Grip Bench Press- Warm Up Sets (4), 3x to failure 80KG (12,11,9), 2x drop sets to failure 70KG (9,11). Exercises 2, 3 and 4: Barbell Bicep Curls- Warm Up Sets (6), Alternating between Barbell Bicep Curls, Close Grip Barbell Bicep Curls and Revers Grip Barbell Curls, 3x to failure of each variation (BB curls 30KG 10,10,9) (Close Grip BB Curls 15KG 12,12,12) and (Reverse Curls 15KG 12,12,12). Exercise 5: V-bar Tricep Push Downs- Starting at 14KG do 12 reps with a minute rest before increasing the weight until I can no longer get 12 reps (12x14KG, 12x18KG, 12x23KG, 12x27KG), failed at 32KG so 3x to failure at that weight (10,10,10). The usual @redcon1 Total War preworkout with Breach to help my training and recovery! Use code T20AGlen or type Adam Glen in the Tier Operator referral box at check out for 20% discount on @redcon1 products @ http://uk.redcon1.com/?aff=4690 #upperbodyworkout #bicepworkout #bicepcurls #barbellcurls #reversecurls #closegripcurls #dumbbellhammercurls #triceppress #inclineclosegripbenchpress #smithmachineclosegripbenchpress #triceps #triceppushdowns #triceppressdown #tricepsworkout #supersets #liftersspotted #lifterspotted #gymshark66challenge #redcon1 #gymshark #gymsharktrain #gymshark66 #fitbitfriends #harderthanlasttime #fitfam
Workout 1/24/2023 10-Minute Elliptical (Cardio) 4x12 Arnold Press (50 lbs, 22.6 kg) 12, 8, 10, 12 Leg Press (478 lbs, 216.8 kg) 4x12 High Row (100 lbs, 45.3 kg) 4x15 Hanging Knee Tucks (Abs & Core) 12, 12, 12, 15 Tricep Pressdown (60 lbs, 27 kg) #workingout #latepost #legpress #arnoldpress #highrow #hangingkneetucks #triceppressdown #elliptical #theedgefitnessclub #iloveworkingout #bodybuildingandfitness #fitness #bodybuilder #shirtlesspose #abs #weightlifting #fitnessmachines #talldarkandhandsome #absandcore
Had a killer arm session. From hating arm day due to pain to absolutely loving it. And starting to see some results as well! #BackForearmCurl 5 sets: 15 rep 7 kg #EzBarCurl 3 sets: 12 rep 35 kg #TricepPushdown(Rope) 2 sets: 10 rep 68 kg #SingleArmDumbbellOverheadTricepsExtension 3 sets: 12 rep 13 kg #DumbbellPreacherCurl 3 sets: 12 rep 11 kg #TricepPressDown 3 sets: 12 rep 73 kg #HammerCurls 18 kg: 10, 12, 12 rep #DumbbellCurls 3 sets: 8 rep 15 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph —————————————————————— Gear: @norse_fitness Supplements: @proteinbolaget —————————————————————— ⚔VIKING WORKOUT⚔ 💪🏻45+ going strong💪🏻 —————————————————————— “There is more honor in accumulating little by little than in reaching for the sky and ending up flat on your face” - Vatnsdæla Saga, c.7 —————————————————————— Drinks: @monsterenergy Eats: @gaamnutrition —————————————————————— 🕹Main account: @element_five 🕹 —————————————————————— #fitness #workout #vikingworkout #vikingworkout76 #45plus #bearded #gymrat #dadbod #gym #norse #viking #beardedvillains #bvsc #gaamnutrition #proteinbolaget
Short workout before 17 Hours of work. #MachinePecFly 3 sets: 12 rep 240 lb #TricepPressDown 3 sets: 12 rep 270 lb #MachineCurl 3 sets: 12 rep 110 lb #ChestPress 12 rep: 145, 147.5, 147.5 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#ArmCurlMachine 60 lb: 8, 8, 13 rep #TricepPressDown 12 rep: 267.5, 267.5, 270 lb #MachineTricepExtension 3 sets: 12 rep 160 lb #MachineCurl 12 rep: 100, 110, 105 lb #MachinePecFly 3 sets: 12 rep 240 lb #LegPress 15 rep: 370, 375, 380 lb #ForearmCurls 12×25 lb, 8×30 lb, 8×30 lb #AssistedPullUpsWide 3 sets: 5 rep 45 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#ArmCurlMachine 55 lb: 11, 8, 10 rep #MachineTricepExtension 3 sets: 12 rep 160 lb #MachineCurl 3 sets: 12 rep 100 lb #ForearmCurls 3 sets: 12 rep 25 lb #TricepPressDown 12 rep: 265, 265, 267.5 lb #AssistedPullUpsWide 60 lb: 8, 5, 6 rep ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
Crazy pump from todays arm session. #BackForearmCurl 5 sets: 15 rep 6 kg #EzBarCurl 3 sets: 12 rep 35 kg #TricepPushdown(Rope) 3 sets: 10 rep 68 kg #DumbbellPreacherCurl 3 sets: 12 rep 11 kg #SingleArmDumbbellOverheadTricepsExtension 3 sets: 11 rep 13 kg #HammerCurls 3 sets: 10 rep 18 kg #TricepPressDown 3 sets: 12 rep 73 kg #DumbbellCurls 3 sets: 8 rep 15 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph —————————————————————— Gear: @norse_fitness Supplements: @proteinbolaget —————————————————————— ⚔VIKING WORKOUT⚔ 💪🏻45+ going strong💪🏻 —————————————————————— “There is more honor in accumulating little by little than in reaching for the sky and ending up flat on your face” - Vatnsdæla Saga, c.7 —————————————————————— Drinks: @monsterenergy Eats: @gaamnutrition —————————————————————— 🕹Main account: @element_five 🕹 —————————————————————— #fitness #workout #vikingworkout #vikingworkout76 #45plus #bearded #gymrat #dadbod #gym #norse #viking #beardedvillains #bvsc #gaamnutrition #proteinbolaget
#ArmCurlMachine 55 lb: 10, 8, 8 rep #MachineTricepExtension 3 sets: 12 rep 160 lb #MachineCurl 12 rep: 90, 100, 100 lb #TricepPressDown 12 rep: 257.5, 265, 265 lb #ForearmCurls 3 sets: 12 rep 25 lb #DipMachine 12 rep: 60, 45 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#BenchPress 12×165 lb, 12×175 lb, 8×185 lb #TricepPressDown 12 rep: 255, 257.5, 257.5 lb #ChestPress 3 sets: 12 rep 145 lb #MachineCurl 12 rep: 70, 80, 90 lb #DipMachine 3 sets: 12 rep 60 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#TricepPressDown 12 rep: 255, 252.5, 252.5 lb #DumbbellShoulderPress 40 lb: 12, 15, 12 rep #FrontShoulderRaise 3 sets: 8 rep 25 lb #ForearmCurls 3 sets: 12 rep 25 lb #MachineShoulderPress. 13×135 lb, 10×110 lb, 10×110 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
Kick ass arm day!!! And all alone in the gym so no need for any conversations, only focusing on myself and my grind. #BackForearmCurl 5 sets: 15 rep 6 kg #EzBarCurl 3 sets: 12 rep 35 kg #TricepPushdown(Rope) 3 sets: 10 rep 68 kg #DumbbellPreacherCurl 3 sets: 12 rep 11 kg #SingleArmDumbbellOverheadTricepsExtension 3 sets: 11 rep 13 kg #HammerCurls 3 sets: 10 rep 18 kg #TricepPressDown 3 sets: 12 rep 73 kg #DumbbellCurls 3 sets: 8 rep 15 kg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph —————————————————————— Gear: @norse_fitness Supplements: @proteinbolaget —————————————————————— ⚔VIKING WORKOUT⚔ 💪🏻45+ going strong💪🏻 —————————————————————— “There is more honor in accumulating little by little than in reaching for the sky and ending up flat on your face” - Vatnsdæla Saga, c.7 —————————————————————— Drinks: @monsterenergy Eats: @gaamnutrition —————————————————————— 🕹Main account: @element_five 🕹 —————————————————————— #fitness #workout #vikingworkout #vikingworkout76 #45plus #bearded #gymrat #dadbod #gym #norse #viking #beardedvillains #bvsc #gaamnutrition #proteinbolaget
#BenchPress 12×165 lb, 10×185 lb, 6×185 lb #MachinePecFly 3 sets: 12 rep 240 lb #RearDeltFly 3 sets: 12 rep 160 lb #TricepPressDown 12 rep: 250, 252.5, 252.5 lb #DipMachine 12×75 lb, 10×60 lb, 8×60 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#BicepCurls 3 sets: 8 rep 55 lb #MachineTricepExtension 3 sets: 12 rep 160 lb #TricepPressDown 3 sets: 12 rep 250 lb #ForearmCurls 3 sets: 12 rep 25 lb #BenchPress 12×155 lb, 8×175 lb, 8×185 lb #AbdominalCrunch 207.5 lb: 20, 20, 15 rep ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#DumbbellShoulderPress 40 lb: 15, 14, 12 rep #FrontShoulderRaise 3 sets: 12 rep 20 lb #DumbellShrugs 3 sets: 40 rep 60 lb #TricepPressDown 3 sets: 12 rep 250 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
Workout 12/29/2022 10-Minute Cardio (Treadmill) 4x12 Linear Leg Press (388 lbs) 4x15 Cable Underhand Raise (110 lbs) 4x15 Incline Push-ups (HIIT) 4x15 Low Row (175 lbs) Tricep Pressdown 15, 15, 8, 12 (85 lbs) 4x12 Shoulder Press (75 lbs) #thursdayworkout workout #black🖤 #blackman #chestworkout #cableflys #inclinepushups #lowrow #shoulderpress #triceppressdown #horrorfan #blackandwhite🖤🤍 #newbalanceshoes #chesworkout #triceps #linearlegpress #shoulderpressmachine #december29th2022 #blackman #bigandbuff #bodybuildingandfitness #ilovefitness #iloveworkingout #bodybuilder #nomoreslacking #noexcuses #morestrugglemoreprogress #planetfitness #4sets15reps #cardio #treadmill
#TricepPressDown 12×242.5 lb, 13×250 lb, 12×250 lb #MachinePecFly 3 sets: 12 rep 240 lb #RearDeltFly 3 sets: 12 rep 160 lb #ChestPress 3 sets: 12 rep 145 lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph
#MachineTricepExtension 12 rep: 152.5, 155, 157.5 lb #CalfRaise 15×200 lb, 20×300 lb, 15×300 lb #LegPress 12×320 lb, 12×340 lb, 15×360 lb #MachinePecFly 3 sets: 12 rep 240 lb #TricepPressDown 12 rep: 242.5, 235, 250 lb #BicepCurls 12 rep: 55, 55, 52.5 lb went with my girl and had to mix it up a little ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tracked on @Setgraph