ramiro 

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

Robin Persaud

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles (hold for 1-2 seconds at the bottom)
- Press the bar upward by extending your elbows

Incline barbell bench press (pause reps)

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted push ups

- Hold plates in each hand 
- Start with plates in front of you and raise your elbows up while simultaneously bringing the elbows to your side and dropping the plates in a controlled manner to your side. Then preform the rep “backwards” and bring it back to the from for 1 complete rep!

Plate raise/upright row

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Bodyweight tricep extensions

- Lift legs and engage core while holding barbell above head 
- As you lower the bar behind you, lower your legs and as you raises the bar, raise your legs. 
- Modified: Hold legs out straight while preforming the extensions.

Lying leg lift with tricep extension (barbell)

High volume 
Push Day

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

Tree trunk leg day

Did a few other core exercises … will do the first two from this tomorrow . The gym was a bit packed since I came late

Quick Core Workout

Felt the biceps burns especially with the KB and Barbell Curls 🔥 ! Solid workout 🏋️‍♂️

Definitely wasn’t feeling it today, not sure why, but pulled through and my back is gonna be feeling it tomorrow , it already has 🤣

Biceps & Back 😈

Ahh it really is a sad day, all the best man, thank you for everything , the workouts and motivation 🔥🏋️‍♂️genuinely appreciate you bro, cheers

Solid chest day down !! Time to get a quick 10 min cardio in !

Push day 💪🏼

We gotta love these leg days ! Did some Smith Machine Barbell Squats too ! 🙏🔥🏋️‍♂️

As usual, your leg day routines always wrap up with some real solid burns, simple and but kills 😂🏋️‍♂️🔥

LEGS…

An friggin awesome wrap up of the week ! Def sweated through this ! Very much prepared for legs tomorrow !🔥

As usual, 15 mins later and my shoulders are still on fire 🔥🏋️‍♀️ those DB lateral raises wrapped up the workout well ! Still trying my best to up my core and upper body strength. Looking forward to that leg day tomorrow 😈 gonna boil these legs to noodles 😮‍💨🤣💪🏼

Shoulders + Core

Solid back day after a few days ! Hitting some cardio now 🔥

Crazy back day!!! Lower back felt it haha

Great back workout . As usual the burns be hitting 🔥🔥 time to hit a quick 10 min on the treadmill !

Big back day

Another simple routine by Cole ! Simple with serious burns my guy 🔥🔥🔥🔥

Chest/Triceps/Core

WE LOVE LEG DAYS 🔥🔥🔥 no words just burns from thé beautiful pain ! 🏋️‍♂️

Absolute soul crushing leg day 🤣🤣🤣 but hey, gotta love leg day !

Legs… You’ve got to try this one!

Pretty good core burnout 🔥 simple but effective as usual !

Core circuit

Gotta love a good Bicep pump 🔥🔥🔥 solid workouts

Pretty solid back and biceps workout, arms are feeling sore 🔥hopefully we make it for chest day tomorrow ! 🤣

Solid back and bicep workout 🏋️‍♂️ back felt it tough today. But hey , no pain no gain 🫡🔥

Back & Biceps

Back and better ! Pushed through a solid Push day !  🔥💪🏼 and did some random exercises with the extra time remaining 😂

Push day 😤

Absolutely crushed and boiled these legs to noodles 🤣 god be with me these next few days 😩🏋️‍♂️🔥

Pretty simple , not too many reps but felt every set in each leg routine 🔥 time to hit some core 🏋️‍♂️

4 exercise leg day 🦵🏼

We love the simple core burning routines ! Absolute soul crusher !🔥🏋️‍♂️

Core destruction activated 🤣 bruh this core circuit burned , it was a good way to wrap up today. Gonna definitely feel the soreness from those hanging raises.

Core floor work!

Love this specific arm workout , added a few more reps and it absolutely destroys the arms !🔥🏋️‍♂️

Arm destruction complete ! Didn’t get to do the Skullcrushers but still a solid workout !

Arm day 💪🏼

Great way to wrap up the week !! Time to hit some more core

Throwing in some other core workouts … as usual , pushing through with that mind muscle connection leaving me sore and feeling those burns 🔥🏋️‍♂️

Delts & Abs

Glad to be back in the groove ! Solid chest workout

Quick chest pump secured ! Felt the burn with the decline Push Ups !

Insane chest workout to rip those chest muscle ! 🔥🏋️‍♂️

Quick chest pump

Another leg day down and destroyed 🔥🏋️‍♂️🥳 time crunch the protein in !

Pulled through a solid leg day, didn’t give this my all, a bit disappointed , but will crush the next one … time to crush the meals now

Brutal leg day

No this was a solid back day ! Felt it with that mind-muscle connection … this went CRAZYYYY BROOO🔥🔥🔥🫠🏋️‍♂️

Had to sub one of the exercise because I couldn’t wait on a bench to become free. Back is already on fire😂 the burner is always on high with your workouts 🔥🏋️‍♂️

Turtle shell BACK workout!

Bodyweight core circuit 🔥

Arm pump was a success 🏋️‍♂️🥳🔥🔥 added some DB wrist curls to the burn 🔥

Back at it after a short break ! Arms will definitely be sore in the days to follow 🔥

Pumping up the ARMS

Chest is completely sore 💥 added some extras to sub for Landmine …. As always you pull through with these workouts 🏋️‍♂️

Chest and Shoulders!

As usual, we crushed LEGSSSS… LETS GOOOOO

Train like an athlete (Lower body)

Holy crap this was a back burner for sure 💥🔥 sweat right through !

Stacy

Back

Added some oblique plate Crunches and that made the burn go even harder 😂

Gotta love a solid core burn 🔥 was gonna take a rest day today but said hey, why not hit up some core today 😂

20 minute core workout

For the triceps , I spam them to failure ! 🤣 overall already feeling sore 🏋️‍♂️

4 simple exercises that went seriously hardcore 🔥💪🏼 always good to feel the burn at the end of a workout 🏋️‍♀️

4 exercise “Arm Grower”

Safe to say both chest and Delts felt this cause the burn is high 🔥🔥🔥🤣🏋️‍♂️ great workout that’s for sure !

Pec & Delts

And that’s a wrap on another hardcore leg day ! 🏋️‍♂️🔥

Another awesome leg day ! The calves are burning , the quads felt it and I’m limping , so it was a successful leg day 😤😈🔥🏋️‍♀️😮‍💨 keep it coming !!!

LEG DAY!

4 simple but back burning workouts guaranteed . Gym was busy so I did the workouts as first come first serve with the machines 🏋️‍♂️

These workouts never fail you. It was just 4 but it was 4 solid workouts. Felt my back burn in a good way. Time to get the meals in now 🏋️‍♀️🔥💪🏼

Building the BACK

Solid back workout . Subbed the first workout for machine and added some extras !

Back and core!

Lower body sore ! Now for sure upper body gonna be sore after this chest and shoulder workout 🏋️‍♂️🤣

Great way to start off the week with a solid chest and shoulder. Gonna really feel these workouts for the next two weeks 😂

Chest & Shoulders 🤪

Gotta love this specific arm day routine !

This was a friggin insane workout . MY ARMS ARE CRUSHED , BOILED , EVERYTHING 😂

An arm day to remember!

As usual, crushed another leg day, gonna be offline this weekend, so I pushed through this workout until Monday when I resume !

This was a truly solid hardcore leg day and fucking loved it 🏋️‍♂️😎🔥 added Smith Machine squats to this as well since I couldn’t do tire flips . But solid workout 🫡

Barbell only leg day!

Absolutely destroyed my back, the soreness has been felt through 🤣

Back gonna be sore af tomorrow , solid back burning routine 🔥

Back day.

Already prepared for my core to be sore on Tuesday morning

Core & more core

Chest and triceps!

Legs!

Pretty quiet workout that targeted well ! No better way to say but perfect pull day 🔥🏋️‍♂️

Perfect pull workout

Upper chest area is definitely feeling it right now . Solid burns 🥵

And that’s a wrap on chest, tri’s and shoulders. Great to be back ! Boutta hit some core now 🔥 definitely loved the challenge of the handstand push ups . Will be practicing that more daily !

Chest, Triceps, and lil Shoulders

Gotta love leg days 🤣 crushed my legs and soul 🏋️‍♂️ time to crunch that protein and calories in !

Great leg day, always looking forward to it🏋️‍♀️🔥 didn’t max out but these future tree trunks are sore and limping , so it was a solid burnout 😮‍💨

LEGS

A bit of  relaxed pull day, took my time but the biceps definitely ha d a pump 🔥🏋️‍♂️ now for some core

Pull day got my back on fire 🔥. Those pull ups really added the flames 😂 solid day , gonna hit some core now !

High volume Push Day

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