Curls before girls 💪 😂
Back and bi’s...$hit got real tonight #humpday
Legs, one of my favorites other than arms. Intensity says everything when training legs. No one ever wanted to tap out on a chest or shoulder day. Legs is where your worth ethic shows. Great contracts, good weight profiles, and intensity. • leg extension cues. -Engage your rectus femoris -Force your butt into the pad and do your best to keep the hips unmoving. •Heels off leg press to finish the lift. -Full knee flection -Hips down -Think driving your feet up when pressing.
I can't count how many reps I did because I never really focus on it. I thought I did seven but looks like I did 9. But, as I said I dont really care past 6 reps and keep going until I am out of fuel in the tank.
This is a snipet from my first youtube video.
Go watch full workout at
Link also in Bio.
When you train upper body it’s important to make sure you’ve got an even mix of push and pull related movements so that you don’t develop muscle imbalances and incur a fucked posture and the like 🤓
I have 2 upper body workouts per week with an even mix of hitting shoulders back and chest across the week, and here and there isolate training arms 😆😆
Workout low down you can read below, swipe across to see the exercise footage, and bookmark so you can save to do this workout later 🤘🏻🤘🏻🤘🏻
A1) 4X6 and 2X4 seated BB overhead press focusing on not letting elbows flare out but facing forward or kept in fairly close to lats on way down and up
A2) Seated lat pull downs 4X8 then 2X12
B1) DB incline chest press 4X6
B2) One arm plate loaded rows 4X8 per arm getting full extension of the lats -
C1) BB Shrugs 4X12 getting full squeeze at the top with each rep
C2) Plate loaded dips 4X12 -
D1) BB clean and press 4X8
D2) Supinated grip pull downs milking each rep like it owes you money -
E1) Machine chest flyes 3X15 getting full stretch and not letting hands touch at any point to keep tension on the chest 🔥
Entire getup singlet shorts and shoes from the legends @strongliftwear
Find your purpose and you will find your drive - @gmchngr_motivation
We all need direction in order to really succeed in life. Knowing why you are here on this planet full of opportunities will set you on fire making you unstoppable. If you already know your purpose well, never forget your “reasons” your “whys” and your “fors”. If you haven’t quite found your purpose its time for you to start doing. Try new things, explore new places, take risks, make mistakes and believe in yourself. When you find your purpose you’ll know. Then what? Go in. All in. Both feet. 120%
CHIN UP | CHEST TALL | GMCHNGR
🚨Customized training & nutrition plans | LINK IN BIO👇🏻
🔥 READ BELOW - THE SECRET TO GAINS 🔥 Focus and work hard. Simple. All day, everyday! If you workout for 8h in one day it will do nothing, you have to work on it every day. Same with everything. If you brush your teeth ones nothing will happen, you have to do it 2 times a day for 2min. Then you will se results... excuses or results, what’s yours? 🔑💯
Awesome ab workout using weights 💪🏼
No Pecs - No Sex! Full chest training
So you want to build pecs that pop huh?
Before we get into that, let’s discuss the biggest mistake I commonly see in the gym with chest training.
❌ Shoulder blades are not locked down and back the entire range of motion. This is important to ensure your chest is the prime mover and not your shoulders.
Now that we got that out of the way... here’s the workout.
[SWIPE] to see the full chest workout
✅ A1: Decline cable fly (3x10) with a 3-0-1-2 tempo
✅ B2: Smith machine bench press (5x8) with a 3-1-X-0 tempo
✅ C1: Decline hammer strength press (4x8) with a 3-0-1-1 tempo. 💥NOS after last set
✅ C2: Incline kettlebell flys (4x10) with a 3-1-1-0 tempo. 🔥NOS-X after the last set
➡️ Tempo: The 1️⃣st number refers to the eccentric or the negative. The 2️⃣nd number refers to an isometric hold in the fully stretched or lengthened position. 3️⃣rd number refers to the concentric and the 4️⃣th number refers to isometric hold in the fully contracted or shortened position
💥NOS is basically is 4 drops sets performed after the last set.
🔥NOS-X is for 4 drop sets, but with loaded stretches of 20-30 secs between each drop.
I ❤️ starting chest with intense contractions. This is why there’s a 2 second isometric hold with the decline cable fly.
Also notice the handles aren’t touching. Once the humerus is jammed into the side of the pec, then it is fully shortened.
I prefer to use the smith machine for benching because I can start from the lengthened position from a dead stop like most machine presses.
The decline hammer strength press is supersetted with incline kettlebell flys.
DB flys provide little to no force on your pecs when your wrist are stacked directed over your shoulders.
Kettlebells work better than DBs for flys because of the position of the resistance, the pecs are under load for a greater portion of the range.
📌Save this workout to try for your next chest or push day.
LINK IN BIO TO APPLY for 1 on 1 coaching. Serious inquires only.
This pic was taken around 2 weeks out from the mackay ANB show and 3 weeks out from the Townsville show, looking forward to blowing this out of the water for season A of ANB 🤘🏻
One day, all the hard work will pay off.
This includes, not just all my hours spent in the gym training and building, but my ability to take photos of myself also 😂
Which colour would you rock? 🤷♂️ 💪
STYSHRDD // #AFRAMES
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😱😱 what daaa hell? 🥵 nailed it! 💪🏽🔥🤫
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