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HORIZONTAL PULL DAY FOR BACK
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4 exercises to hit total back muscles and to feel more muscle contraction by using mind muscles connection pulling with the elbow and squeeze every reps of the movement.
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List of exercises:
1. Supinated Barbell Row: 3 x 8 - 10
2. TRX Row: 3 x 8 - 10
3. Landmine One Arm Row: 3 x 8 - 10
4. R. Band Standing Row: 3 x 8 - 10
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Save, share and tag your friend to work on this routine. 💪🏻
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Drop armhole tank and training shorts by @myproteinmy
The only time to look BACK is to check on your progress 😏 Sharing with you one of my must do back exercises when I’m in the gym - Narrow Grip Pull Down, to hit the lats, traps and rhomboids. 🤞
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I honestly love to train my back. Something I prefer over other muscle groups. 😅 Few tips to take note:
👉🏽 Don’t rush through the reps. Ensure that you perform the full range for each rep. Fully extend and relax the muscle. As you pull, you want to make sure you feel the contraction on the muscle you’re working on. Hold it for at least a count and slowly release in a controlled manner.
👉🏽 Don’t be afraid to go HEAVY! Lift heavy enough to perform 8 - 12 reps. If you can do more, then increase the weights for the next set.
👉🏽 Practice the “mind-body” connection in ever rep. Consciously think about that particular muscle you are working on and it will help to active the muscle even more.
👉🏽 Never sacrifice your form! That’s the first rule. You’re not competing to lift heavy or do more than someone else. It’s about knowing your own strength & capability, and push YOUR OWN LIMITS.
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SHARE your progress with me! 👊🏽
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#NeverMissAMonday #workout #fitness #fit #gym #gymlife #gymmotivation #fitgirls #fitnessjourney #fitgirl #fitspo #girlswholift #backworkout
#AskKenenth | 5 Tips To Build Impressive Biceps |
如何建立肱二頭肌的五個重要提示💪
1️⃣ Train biceps at the end of each session.
2️⃣ Train biceps x 16-20 sets a week.
It means you train 2 difference exercises x 3 sets in each session x 3 sessions. Then you finally will finish 18 sets a week.
3️⃣ Train biceps with low intensity with Time under Tension #TUT & Full Range of Motion #ROM
4️⃣ Train with different grips/ angles/ equipment
👉 supinated, pronated & neutral grips.
👉 standing, seated, inclined.
👉 DB, BB, cable, machines, rings, TRX.
5️⃣ SQUEEZE your biceps as hard as possible at the top range #contraction
🎯 Bonus tip: Train With Intention!!!!
⭐️If you want to have a FREE biceps workout, please tag 5 people in the comment 👇 and send me a PM.
May The Strength Be With You!
www.trainerkenneth.com
#biceps #肱二頭肌 #Teamkenneth #coachkenneth #StrengthCoach #OnlineCoach #Blogger #Transformation #身型改造 #健身 #香港 #温哥華 #網上訓練 #人生就是不停的戰鬥 🇭🇰🇨🇦
