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  • thegoat123
    Jerry Jenkins
    @thegoat123

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GOAT CHEST PUMP WORKOUT

3 Sets of  20 Reps Bench Knee Tucks

3 sets of 15  Reps Back Hyperextension

5 Sets of Hammer Strength Wide Chest  Machine 15-12-10-8-6 Go up on weight on each Set 135lbs 275lbs 315lbs etc.. SUPER-SET  4 Sets go up on weight each set I start with 32.5lbs
Dumbell  Hammer Flat Bench Press10 Reps
Dumbell Flat Bench Press 10 Reps

3 Sets of Weighted  Dips 10 Reps
25lbs 35lbs 45lbs whatever weight you can manage for 10 Reps

SUPERSET  4 Sets
Incline Dumbell Fly 10 Reps 
Push-up 10 Reps go slow and focus on your CHEST

Cable Hi to Low Crossover 7 Sets of 12 Reps
#tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly
GOAT CHEST PUMP WORKOUT 3 Sets of 20 Reps Bench Knee Tucks 3 sets of 15 Reps Back Hyperextension 5 Sets of Hammer Strength Wide Chest Machine 15-12-10-8-6 Go up on weight on each Set 135lbs 275lbs 315lbs etc.. SUPER-SET 4 Sets go up on weight each set I start with 32.5lbs Dumbell Hammer Flat Bench Press10 Reps Dumbell Flat Bench Press 10 Reps 3 Sets of Weighted Dips 10 Reps 25lbs 35lbs 45lbs whatever weight you can manage for 10 Reps SUPERSET 4 Sets Incline Dumbell Fly 10 Reps Push-up 10 Reps go slow and focus on your CHEST Cable Hi to Low Crossover 7 Sets of 12 Reps #tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly 
Summer is here and I put in some work for arms with my boy Eddie. Used the arm blaster and weighted dips. 
1)- Preachur curl machine 15 reps
- Tricep extension machine 15 reps
(5 sets)

2) Superset
- Skull crusher 12 reps, right into close grip bench press 25 reps (heavy)
- EZ bar curl 20 reps using arm blaster
(5 sets)

3) Super set
- Dumbell curls using offset grip 15 reps each arm
- Overhead dumbell press 12 reps
(4 sets)

4) Tri set
-Heavy hammer curls 8 reps
- Weighted dips 10 reps- failure -Concentration curls 10 reps-failure
(4 sets)

5) Finisher
-Rope curls 12 reps full range motion, then 6 reps of 3/4 curl from top down, focusing on peak contraction with wrist supination at top#fitfam #workoutmode #workoutmotivation #workoutgear #workoutroutine #getripped #musclebear #musclebeach #fitnessblog #getfitordietrying #getfitstayfit #muscleman #healthtips #tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly
Summer is here and I put in some work for arms with my boy Eddie. Used the arm blaster and weighted dips. 1)- Preachur curl machine 15 reps - Tricep extension machine 15 reps (5 sets) 2) Superset - Skull crusher 12 reps, right into close grip bench press 25 reps (heavy) - EZ bar curl 20 reps using arm blaster (5 sets) 3) Super set - Dumbell curls using offset grip 15 reps each arm - Overhead dumbell press 12 reps (4 sets) 4) Tri set -Heavy hammer curls 8 reps - Weighted dips 10 reps- failure -Concentration curls 10 reps-failure (4 sets) 5) Finisher -Rope curls 12 reps full range motion, then 6 reps of 3/4 curl from top down, focusing on peak contraction with wrist supination at top#fitfam  #workoutmode  #workoutmotivation  #workoutgear  #workoutroutine  #getripped  #musclebear  #musclebeach  #fitnessblog  #getfitordietrying  #getfitstayfit  #muscleman  #healthtips  #tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly 
A Blast from the past when I was training 5 to 6 hours of Jiu Jitsu a day. I think this was 1997 how time flys. #mma #trainingday #graciejiujitsu #fighting #fitnessmotivation #fitnessfreaks #fitnesslife #fitnessjourney #fitnessaddicted #fitnessadict #workout #workouts #workoutfit #pumpingiron #training #train
Been focusing on my arms for summer. #flexfriday 
10x10 barbell squat

1: Active warmup: chinups 12 reps, superset dips 25 reps (4 sets)

2: Close grip bench press heavy 10 reps, superset straight bar curls 12 reps (5 sets)

3: Incline bench Arnold dumbell curls 17 reps superset heavy tricep pushdowns 12 reps (4 sets)

4: Overhead rope extension 12 reps, superset rope curls 12 reps, superset rope pushdown 15 reps, superset rope curls 15 method (4 sets)

5: Single armed rope kick back 15 reps-failure, superset reverse curls thumb over grip 6 reps (4/4 tempo) (5 sets)

Abs: 4x25 ab wheel
#noexcuses #fitnessaddict #getstrong #gymlife #sweat #stronger #fitnessfreak #instagood #progress #transformation #fitnessgoals
Been focusing on my arms for summer. #flexfriday  10x10 barbell squat 1: Active warmup: chinups 12 reps, superset dips 25 reps (4 sets) 2: Close grip bench press heavy 10 reps, superset straight bar curls 12 reps (5 sets) 3: Incline bench Arnold dumbell curls 17 reps superset heavy tricep pushdowns 12 reps (4 sets) 4: Overhead rope extension 12 reps, superset rope curls 12 reps, superset rope pushdown 15 reps, superset rope curls 15 method (4 sets) 5: Single armed rope kick back 15 reps-failure, superset reverse curls thumb over grip 6 reps (4/4 tempo) (5 sets) Abs: 4x25 ab wheel #noexcuses  #fitnessaddict  #getstrong  #gymlife  #sweat  #stronger  #fitnessfreak  #instagood  #progress  #transformation  #fitnessgoals 
When you do a push-up push the ground away from you and your hands together that is the intention that will activate your chest. Remember it's not the quantity it's the quality it's not the weight it's the form.#flexfridays #fitnessmotivation #fitnessfreaks #fitnesslife #fitnessjourney #fitnessaddicted #fitnessadict #workout #workouts #workoutfit #pumpingiron #training #train #trainingday
1: Active warmup: chinups 12 reps, superset dips 25 reps (4 sets)

2: Close grip bench press heavy 10 reps, superset straight bar curls 12 reps (5 sets)

3: Incline bench Arnold dumbell curls 17 reps superset heavy tricep pushdowns 12 reps (4 sets)

4: Overhead rope extension 12 reps, superset rope curls 12 reps, superset rope pushdown 15 reps, superset rope curls 15 method (4 sets)

5: Single armed rope kick back 15 reps-failure, superset reverse curls thumb over grip 6 reps (4/4 tempo) (5 sets)

6: 10x10 barbell squat

Abs: 4x25 ab wheels, 4x25 decline bench situps, 4x25 leg lifts with stability ball between ankles, 4x12 rope cunches
#fitfam #workoutmode #workoutmotivation #workoutgear #workoutroutine #getripped #musclebear #musclebeach #fitnessblog #getfitordietrying #getfitstayfit #muscleman #healthtips
1: Active warmup: chinups 12 reps, superset dips 25 reps (4 sets) 2: Close grip bench press heavy 10 reps, superset straight bar curls 12 reps (5 sets) 3: Incline bench Arnold dumbell curls 17 reps superset heavy tricep pushdowns 12 reps (4 sets) 4: Overhead rope extension 12 reps, superset rope curls 12 reps, superset rope pushdown 15 reps, superset rope curls 15 method (4 sets) 5: Single armed rope kick back 15 reps-failure, superset reverse curls thumb over grip 6 reps (4/4 tempo) (5 sets) 6: 10x10 barbell squat Abs: 4x25 ab wheels, 4x25 decline bench situps, 4x25 leg lifts with stability ball between ankles, 4x12 rope cunches #fitfam  #workoutmode  #workoutmotivation  #workoutgear  #workoutroutine  #getripped  #musclebear  #musclebeach  #fitnessblog  #getfitordietrying  #getfitstayfit  #muscleman  #healthtips 
GOAT CHEST PUMP WORKOUT

3 Sets of  20 Reps Bench Knee Tucks

3 sets of 15  Reps Back Hyperextension

5 Sets of Hammer Strength Wide Chest  Machine 15-12-10-8-6 Go up on weight on each Set 135lbs 275lbs 315lbs etc.. SUPER-SET  4 Sets go up on weight each set I start with 32.5lbs
Dumbell  Hammer Flat Bench Press10 Reps
Dumbell Flat Bench Press 10 Reps

3 Sets of Weighted  Dips 10 Reps
25lbs 35lbs 45lbs whatever weight you can manage for 10 Reps

SUPERSET  4 Sets
Incline Dumbell Fly 10 Reps 
Push-up 10 Reps go slow and focus on your CHEST

Cable Hi to Low Crossover 7 Sets of 12
#fitnessmotivation #fitnessfreaks #fitnesslife #fitnessjourney #fitnessaddicted #fitnessadict #workout #workouts #workoutfit #pumpingiron #training #train #trainingday
GOAT CHEST PUMP WORKOUT 3 Sets of 20 Reps Bench Knee Tucks 3 sets of 15 Reps Back Hyperextension 5 Sets of Hammer Strength Wide Chest Machine 15-12-10-8-6 Go up on weight on each Set 135lbs 275lbs 315lbs etc.. SUPER-SET 4 Sets go up on weight each set I start with 32.5lbs Dumbell Hammer Flat Bench Press10 Reps Dumbell Flat Bench Press 10 Reps 3 Sets of Weighted Dips 10 Reps 25lbs 35lbs 45lbs whatever weight you can manage for 10 Reps SUPERSET 4 Sets Incline Dumbell Fly 10 Reps Push-up 10 Reps go slow and focus on your CHEST Cable Hi to Low Crossover 7 Sets of 12 #fitnessmotivation  #fitnessfreaks  #fitnesslife  #fitnessjourney  #fitnessaddicted  #fitnessadict  #workout  #workouts  #workoutfit  #pumpingiron  #training  #train  #trainingday 
Arms Vintage physique you can YouTube this workout great pump all this guys stuff is extraordinary.

Superset 12 pull ups 25 dips 4 sets

Superset close-grip bench and straight arm curl 12 10 8 6 4

Superset skull crusher with close-grip machine curls 15 12 10 10

Superset rope pushdown and close grip reverse preacher curls 15 12 10

Superset single arm overhead dumbbell tricep extension  with dumbbell curl alternating supination curls 15 12  10

Superset tricep kickbacks dumbbell concentration curls 15 12 10

Finisher 
Under Bar triceps til failure 3 sets 
#arms #liftheavyweights #
#fitfam #workoutmode #workoutmotivation #workoutgear #workoutroutine #getripped #musclebear #musclebeach #fitnessblog #getfitordietrying #getfitstayfit #muscleman #healthtips #noexcuses #fitnessaddict #getstrong #gymlife #sweat #stronger #fitnessfreak #instagood #progress #transformation #fitnessgoals
Arms Vintage physique you can YouTube this workout great pump all this guys stuff is extraordinary. Superset 12 pull ups 25 dips 4 sets Superset close-grip bench and straight arm curl 12 10 8 6 4 Superset skull crusher with close-grip machine curls 15 12 10 10 Superset rope pushdown and close grip reverse preacher curls 15 12 10 Superset single arm overhead dumbbell tricep extension with dumbbell curl alternating supination curls 15 12 10 Superset tricep kickbacks dumbbell concentration curls 15 12 10 Finisher Under Bar triceps til failure 3 sets #arms  #liftheavyweights  # #fitfam  #workoutmode  #workoutmotivation  #workoutgear  #workoutroutine  #getripped  #musclebear  #musclebeach  #fitnessblog  #getfitordietrying  #getfitstayfit  #muscleman  #healthtips  #noexcuses  #fitnessaddict  #getstrong  #gymlife  #sweat  #stronger  #fitnessfreak  #instagood  #progress  #transformation  #fitnessgoals 
1. Dumbell shoulder press 2 warm up sets 2 Heavy working sets both 8 to 12 reps

2. Cable lateral raise behind back don't go higher then shoulder level arm shightly bent. 1 warm up set 10 to 12 reps  2 working sets 10 reps 5 partial set 
3. Dumbell alternating front raise thumbs up 2 working sets 20 reps then 10 reps both hands do partial if needed

4. Superset Bent over lateral raise 20 reps
5. High pulley row keep elbows even with shoulder 20 reps

6. FST-7 SETS Dumbell lateral raise 10 to 12 45 second rest try to increase weight 
#fitfam #workoutmode #workoutmotivation #workoutgear #workoutroutine #getripped #musclebear #musclebeach #fitnessblog #getfitordietrying #getfitstayfit #muscleman #healthtips #tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly
1. Dumbell shoulder press 2 warm up sets 2 Heavy working sets both 8 to 12 reps 2. Cable lateral raise behind back don't go higher then shoulder level arm shightly bent. 1 warm up set 10 to 12 reps 2 working sets 10 reps 5 partial set 3. Dumbell alternating front raise thumbs up 2 working sets 20 reps then 10 reps both hands do partial if needed 4. Superset Bent over lateral raise 20 reps 5. High pulley row keep elbows even with shoulder 20 reps 6. FST-7 SETS Dumbell lateral raise 10 to 12 45 second rest try to increase weight #fitfam  #workoutmode  #workoutmotivation  #workoutgear  #workoutroutine  #getripped  #musclebear  #musclebeach  #fitnessblog  #getfitordietrying  #getfitstayfit  #muscleman  #healthtips  #tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly 
What works for me is macro dieting 
200 or more grams protein 
100 or less grams fat
180 or less grams carbs
As promised last week my meal plan is as follows. Simple eat the samething everyday.
Meal 1 protein shake with fruit, sea moss, bladderwrack, spirulina, peanut butter, glutamine, live fit SuperFood and almond milk
Meal 2 
Egg white omelet with green veg like spinach etc..
Meal 3
Whole grain bread, turkey meat, hummus, pickles and lettuce
Meal4
Albacore tuna, light mayo, sliced pickles, cucumbers
Meal 5
Cucumbers or some other water based food
Meal 6 
Cod or some other white fish with asparagus and mushrooms.

Eat every 2.5 to 3 hours I do a fasted workout in the morning the have meal .
Happy cutting.#noexcuses #fitnessaddict #getstrong #gymlife #sweat #stronger #fitnessfreak #instagood #progress #transformation #fitnessgoals #tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly
What works for me is macro dieting 200 or more grams protein 100 or less grams fat 180 or less grams carbs As promised last week my meal plan is as follows. Simple eat the samething everyday. Meal 1 protein shake with fruit, sea moss, bladderwrack, spirulina, peanut butter, glutamine, live fit SuperFood and almond milk Meal 2 Egg white omelet with green veg like spinach etc.. Meal 3 Whole grain bread, turkey meat, hummus, pickles and lettuce Meal4 Albacore tuna, light mayo, sliced pickles, cucumbers Meal 5 Cucumbers or some other water based food Meal 6 Cod or some other white fish with asparagus and mushrooms. Eat every 2.5 to 3 hours I do a fasted workout in the morning the have meal . Happy cutting.#noexcuses  #fitnessaddict  #getstrong  #gymlife  #sweat  #stronger  #fitnessfreak  #instagood  #progress  #transformation  #fitnessgoals  #tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly 
This photo is from my bachelor party a couple years ago I'm close to 240lbs in the photo which is a lot of weight for me. After my knee surgery earlier this year I lost 10 to 15 lbs of muscle. Now your boy is a lean 215 packing on muscle 
And getting ripped. With the program I'm on. Clean nutrition plan. Yoga 2 to 3 times a week 30 min cardio daily. 1 full body legs 2 times a week. The other 4 days I'm hitting arms, chest, back etc. All my workouts are fasted except for  full body. I will be sharing the workouts and nutrition plan next week along with progress pics.#noexcuses #fitnessaddict #getstrong #gymlife #sweat #stronger #fitnessfreak #instagood #progress #transformation #fitnessgoals #tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly
This photo is from my bachelor party a couple years ago I'm close to 240lbs in the photo which is a lot of weight for me. After my knee surgery earlier this year I lost 10 to 15 lbs of muscle. Now your boy is a lean 215 packing on muscle And getting ripped. With the program I'm on. Clean nutrition plan. Yoga 2 to 3 times a week 30 min cardio daily. 1 full body legs 2 times a week. The other 4 days I'm hitting arms, chest, back etc. All my workouts are fasted except for full body. I will be sharing the workouts and nutrition plan next week along with progress pics.#noexcuses  #fitnessaddict  #getstrong  #gymlife  #sweat  #stronger  #fitnessfreak  #instagood  #progress  #transformation  #fitnessgoals  #tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly 
The now moment is a gift that's why it's called the present. Get in the right mind set your body will follow. 
Close-grip Machine Curls + Overhead Tricep Extension Machine
5 supersets - 12+12 reps

Cable Curls + Overhead Tricep Extension (v-bar)
4 supersets - 10+12 reps

Drag Curls + Lying Wide-grip Tricep Extension
3 supersets - 10+12 reps

Incline Dumbbell Curls + Skull-to-Tricep Press
3 supersets - 10+12 reps

Concentration Cable Curl
3 sets - 10-12 reps

Rope Tricep Pushdown
3 sets - 12-15 reps

Side Machine Lateral Raise
4 sets - 20, 15, 15, 12 reps
#fitnessmotivation #fitnessfreaks #fitnesslife #fitnessjourney #fitnessaddicted #fitnessadict #workout #workouts #workoutfit #pumpingiron #training #train #trainingday #20incharmclub #pumped #bulk #massivearms
The now moment is a gift that's why it's called the present. Get in the right mind set your body will follow. Close-grip Machine Curls + Overhead Tricep Extension Machine 5 supersets - 12+12 reps Cable Curls + Overhead Tricep Extension (v-bar) 4 supersets - 10+12 reps Drag Curls + Lying Wide-grip Tricep Extension 3 supersets - 10+12 reps Incline Dumbbell Curls + Skull-to-Tricep Press 3 supersets - 10+12 reps Concentration Cable Curl 3 sets - 10-12 reps Rope Tricep Pushdown 3 sets - 12-15 reps Side Machine Lateral Raise 4 sets - 20, 15, 15, 12 reps #fitnessmotivation  #fitnessfreaks  #fitnesslife  #fitnessjourney  #fitnessaddicted  #fitnessadict  #workout  #workouts  #workoutfit  #pumpingiron  #training  #train  #trainingday  #20incharmclub  #pumped  #bulk  #massivearms 
#fitfam #workoutmode #workoutmotivation #workoutgear #workoutroutine #getripped #musclebear #musclebeach #fitnessblog #getfitordietrying #getfitstayfit #muscleman #healthtips #tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly LAT PULLDOWNS
4 sets 12-15 reps

LYING BARBELL ROW
4 Sets to failure increase weight each set.

OVERHAND HAMMER ROW 
4 Sets 12-15 reps single arm

WIDE CABLE ROW 
5 Sets 15 reps +

STANDING CABLE WIDE GRIP ROW
5 Sets 20 Reps

BACK  EXTENSIONS 
4sets 20 Reps ad  weight to make it harder
#fitfam  #workoutmode  #workoutmotivation  #workoutgear  #workoutroutine  #getripped  #musclebear  #musclebeach  #fitnessblog  #getfitordietrying  #getfitstayfit  #muscleman  #healthtips  #tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly  LAT PULLDOWNS 4 sets 12-15 reps LYING BARBELL ROW 4 Sets to failure increase weight each set. OVERHAND HAMMER ROW 4 Sets 12-15 reps single arm WIDE CABLE ROW 5 Sets 15 reps + STANDING CABLE WIDE GRIP ROW 5 Sets 20 Reps BACK EXTENSIONS 4sets 20 Reps ad weight to make it harder
Ego is the anesthesia that deadens the pain of stupidity.

1) STRAIT BAR CURL SUPERSET SKULL CRUSHERS (12/10/8/6) 
2) EZ BAR CURL NARROW GRIP SUPERSET DUMBELL OVERHEAD FRENCH PRESS (12/10/8/6) 
3) GUILLOTENE CURLS SUPERSET OVERHEAD ROPE EXTENSIONS SUPERSET ROPE CURLS SUPERSET ROPE PUSHDOWNS (4X12 OF EVERYTHING) *Notes:overhead rope extension, start on knees with back to rack, rope attacked to low cable, do tricep extension overhea dlike a french press, turn handles out at top
rope curls: focus on squeeze of bicep, turn handles out at top
rope pushdown: go slow, pull apart at bottom for max squeeze and 1.5 second pause. name of game is slow on positive and negative here. maximize burn
4) SINGLE ARMED DUMBELL PREACHER CURL, ARM LOCKED DOWN ON INCLINE BENCH 3X10 SUPERSET TRICEP MEDLEY (BW SKULL CRUSHERS TIL FAILURE, TRICEP LOCKOUT PUSHUPS 20, BENCH DIPS 40) 3 ROUNDS TOTAL HERE
5) ZOTTMAN CURLS 3X10 (3 COUNT ON NEGATIVE) SUPERSET DOUBLE DUMBELL UPPERCUT PUNCHES 3X25 (SLIGHT FORWARD LEAN)
#fitfam #workoutmode #workoutmotivation #workoutgear #workoutroutine #getripped #musclebear #musclebeach #fitnessblog #getfitordietrying #getfitstayfit #muscleman #healthtips #tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly
Ego is the anesthesia that deadens the pain of stupidity. 1) STRAIT BAR CURL SUPERSET SKULL CRUSHERS (12/10/8/6) 2) EZ BAR CURL NARROW GRIP SUPERSET DUMBELL OVERHEAD FRENCH PRESS (12/10/8/6) 3) GUILLOTENE CURLS SUPERSET OVERHEAD ROPE EXTENSIONS SUPERSET ROPE CURLS SUPERSET ROPE PUSHDOWNS (4X12 OF EVERYTHING) *Notes:overhead rope extension, start on knees with back to rack, rope attacked to low cable, do tricep extension overhea dlike a french press, turn handles out at top rope curls: focus on squeeze of bicep, turn handles out at top rope pushdown: go slow, pull apart at bottom for max squeeze and 1.5 second pause. name of game is slow on positive and negative here. maximize burn 4) SINGLE ARMED DUMBELL PREACHER CURL, ARM LOCKED DOWN ON INCLINE BENCH 3X10 SUPERSET TRICEP MEDLEY (BW SKULL CRUSHERS TIL FAILURE, TRICEP LOCKOUT PUSHUPS 20, BENCH DIPS 40) 3 ROUNDS TOTAL HERE 5) ZOTTMAN CURLS 3X10 (3 COUNT ON NEGATIVE) SUPERSET DOUBLE DUMBELL UPPERCUT PUNCHES 3X25 (SLIGHT FORWARD LEAN) #fitfam  #workoutmode  #workoutmotivation  #workoutgear  #workoutroutine  #getripped  #musclebear  #musclebeach  #fitnessblog  #getfitordietrying  #getfitstayfit  #muscleman  #healthtips  #tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly