❌ POWERFUL UPPER BODY PUMP ❌
Some really effective exercises and supersets in this workout so make sure you watch the videos until the end 🙌🏻
I did this workout yesterday and my shoulders in particular are battered today 😂🙌🏻🔥 A tip:- if you are doing a same muscle superset where you use the same weight for both exercises. Do the harder exercise first and then for the second exercise add in more reps to really burn out the muscle. An example is the 5th clip of this workout... the burn was UNREAL! I also added a tricep dips burnout on the end of this workout 💪🏻
ITS A MUST TRY so make sure you save and tag your partners in crime 🙌🏻
to a random workout in the archive, back in the 2 weeks that we called Summer
Hope to bring all kinds of improvements to next year's physique
#progression #physique #tattoos #bcb
okay well I have legit noodle arms after this lmao so figured i’d share my ARM DAY from this morning 🤗 on upper body days especially i LOVE supersetting opposing muscles to rlly intensify the burn ya feel me?? and it keeps your heart rate up which is always a bonus. SWIPE for vids and SAVE it if u also want guns of steel hehe 😃
1. barbell curls 2x10-12, 2x6-8
SS skullcrushers 4x10-12
2. alternating hammer curls 2x10-12, 2x6-8g
SS seated tricep extension 2x10-12, 2x6-8
3. reverse grip barbell curl 4x10
SS tricep kickback 4x10-12 each
4. plate curl 3x12
SS tricep dips 3x10
this was genuinely one of the best workouts i’ve had in awhile. I put my phone on do not disturb, wrapped it in my hoodie, and picked it up only to film 1 set of each (usually one of my first sets). the super focused, grindy type of workouts will always be my favorite - they make me feel like a badass and i attribute the tenacity I learn during those lifts to the confidence I then feel in my day to day life. i’m struggled tremendously with confidence for as long as I can remember and lifting has completely transformed that which pretty fricken cool. don’t be afraid to be confident and proud of yourself y’all it’s a damn good feeling and there’s nothing to be ashamed of about it 😊 happy tuesday friends get out there, feel like a badass, and crush dis day 💕
33 minute glute workout!
I wasn’t expecting it to be that good!
I also didn’t plan this but on my way to the gym I realized I only have about 40 minutes to workout. I needed to kill it after 2 rest days. So I did :)
I didn’t expect it to be that good!
I warmed-up with resistance band above knees on a stepper for 5 minutes.
Plus 1 set on banded hip thrusts
Workout consist of 2 supersets and and a triset.
Higher reps minimal rest.
It’s almost like HIT because heart rate was high for the most part.
1️⃣ superset (VID 1)
a) empty barbell hip thrust with a strong band - 25 reps + 10 sec hold
b) alternating lateral walks - 50 total reps
2️⃣ superset (VID 2)
a) dumbbell Bulgarian splits squat - 12 each leg
B)split jumps - 10 reps
Do both exercises for one leg first then move on to another.
3️⃣ triset (VID 3)
a) kettlebell stiff leg deadlift - 15 reps
b) lean forward abductions - 25 reps
c) kettlebell swings - 12 reps
Whenever you’re lacking time for any reason, you can ALWAYS make it happen!
Save it for those moments and come back once you need it!
P.s. another option when you are limited in time is to perform 1 heavy exercise (hip thrust, squat, deadlift, leg press) for at least 5 sets and 2 additional isolation ones for 2 sets each.
This time I wanted more variety)
I love you! Thank you for being with me ❤️
SUPERSETS FOR A SUPER FINISH.
Focus on bi, tri, and front delt.
SUPERSET: Ultimate #bicep
1️⃣Lay out weights (25 - 20 - 15 - 10 - 5lbs) modify as needed (e.g., 17.5 - 12.5 - 10 - 7.5 - 5lbs)
2️⃣Starting at your heaviest weight, start curling 5 reps going up 5 reps each time (5x10x15x20x25 reps) or when you start to lose form, move onto the next set of weights
3️⃣Repeat 3 times with 1 minute rest in between
4️⃣If you get too fatigued, for your last set, do 3 reps of each weight (don’t jeopardize form)
#bicepworkout #biceps #supersets #bicepcurls #biceps
💪 #armsworkout #armday #bulkingseason
Coco’s Gym October Challenge. Body weight x 1.5 deadlift + pushups superset. 8 reps, 7 reps etc down to 1 rep of each, for time.
Age = 49
Body weight = 110
Deadlift = 165
Time = 6:28
Having people stay back just to cheer you on = priceless!
Thanks to @_maddy_leee @samgoodey @rockleighshaw @strongwoman_lucia
for staying back! Lucia is the current Australia’s Strongest Woman, and Leigh is the current Arnold Strongman under 90kg Champion!
Bit disappointed with my time, but I am old, and obviously not strong enough for my size! 😂
Video is sped up so it’s under 1 minute, and I felt like vomiting for most of the challenge... 🤢
I think Leigh is the current challenge leader with an unbelievable time of around 2:30...
Coco has put up a prize for the winner (Coco’s Gym Member), and although I don’t think Superman himself can beat Leigh, I dare you to prove me wrong!
Thanks to @arielle_cocosgym
for standing there videoing me for so long! You can’t hear it in the sped up video, but she threatened to put Nickleback on if I didn’t hurry up! I’d say that’s cruel and unusual punishment! 😂
Sheesh....”it ain’t that easy” is a mindset, not a truth. We came actually overcome some amazing things...
Pre-workout session rant: Find your focus and all will pan out. Sometimes we simply must remove certain versions of ourselves out of our own paths.... It’s can be a tough journey traveled when we are digging our own potholes.
No filter, no flexing, only squinting since my glasses are in the living room. I had fell off ab wise but the press has been on....its go time.
SHOULDER SUPERSET & GIANTSET 💥
Save This Video & Try It Next Time You Hit The Gym 💪↗️
1️⃣ Overhead Press
2️⃣ Upright Row
3️⃣ Supported Front Raises
1️⃣ Arnold Press
2️⃣ Side Later Raises .
1️⃣ Seated Smith Press .
1️⃣ Rear Delt Flyes Machine
2️⃣ Rear Delt Cable Flyes
SHOULDERS WORKOUT 💪
5 ćwiczeń/4 serie 😼💥