Fitness girl| I love lifting weights 🫠|IG. https://xitter.cf/t.co/GWq3U8WoZg||
In my thoughts
Joined December 2015
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Sepha✨ retweeted
If you’re A BUSY WOMAN who only works out 3 days per week but don’t want to spend your entire life in the gym and want to build muscle, here’s the only 3 day workout plan that you need:
DAY 1 - LOWER BODY
10 minutes warm up on either stair master or treadmill (low intensity)
1. Seated hamstring curl (3x8-12)
2. Machine leg extensions (3x8-12)
3. Smith machine back squat (3x6-10)
4. Machine hip thrusts (2x8-12)
5. Seated hip abduction (2x10-15)
6. Machine hip adductors (2x8-12)
7. Seated calf raises (3x8-12)
8. Machine abdominal crunches (2x8-12)
WEDNESDAY. DAY 2 - UPPER BODY
10 minutes warm up on either stair master or treadmill (low intensity)
1. Machine chest press (3x8-12)
2. Seated wide grip lat pulldown (3x8-12)
3. Close grip seated cable rows (2x10-12)
4. Dumbbell bicep curl (2x8-10)
5. Machine abdominal crunches (2x10-15
6. Cable tricep pushdown (3x10-15)
7. DB lateral raises (2x8-12)
DAY 3 - FULL BODY (A)
15 minutes warm up on either stair master or treadmill (low intensity)
1. Dumbbell RDL’s (3x8-12)
2. Inclined DB chest press (2x8-12)
3. Angled leg press (2x8-12)
4. Bulgarian split squats (2x10-12)
5. Machine abdominal crunches (2x10-15)
6. Seated machine shoulder press (2x6-10)
7. Close grip lat pulldown (2x8-12)
8. Cable bicep curl (2x8-12)
9. Seated calf raises (3x12-15)
DAY 3 - FULL BODY (B)
1. DB RDL’s (3x8-12)
2. DB Bulgarian split squats (3x8-12)
3. Seated hip adductors (2x8-12)
4. Machine hip thrust (2x8-10)
5. Dumbbell sumo squats (2x10-15)
6. Wide grip machine back rows (3x10-12)
7. Machine chest press (2x8-12)
8. Close grip machine lat pulldown (2x8-12)
9. Cable tricep pushdown (2x10-15)
NB:
1. Rest day after each workout assuming you start day 1 on Monday, you rest on Tuesday, Thursday, Saturday and Sunday.
2. You have sufficient time to do any form of cardio of your choosing during your rest days.
3. Alternate between full body A and full body B every other week.
Sepha✨ retweeted
unfortunately you have to learn how to stop talking to someone. You will cry, your chest will hurt. But you will not d*e.
you will be okay eventually.
“Don’t repost” s3n🤣
Chale, time really no dey wait anybody.
I’m looking for a woman who’s truly ready for something serious, no games, just real vibes. Once we start talking and the connection is there, no long things. Simple court wedding by the end of this year, then we begin our family. We’ll make mistakes, but we’ll work through them together.
If you’re ready for that kind of life, let’s talk.
Please don’t repost 🙏
My gym doesn’t have this machine. I can’t wait to try it one day
Bringing back your daily dose of S-tier exercises and today we have the greatest quad exercise of all time. THE PENDULUM SQUATS:
Anyone can have a great upper body. Only a few can have huge tree trunks.
Few cues:
- Keep feet at lower part of platform. The more higher, the more you shift stimulus to glutes and/or hamstrings.
- Don’t be afraid to go knees over toes as more knee flexion can equal more quad stimulation.
- Keep constant tension throughout entire ROM. Avoid locking knee at the top.
- Explode on the concentric. Do not park the bus down and rest too much.
- Wear flat sole shoes (Olympic lifting shoes if possible) and drive through your feet.
- Keep back tight on back support or use a half foam roller behind the neck to take pressure off lower back.
- Consider using torque wedge to maximize knee flexion and help drive stimulus through the quads.
