OBi vincent ( @obi_vincent ) Instagram Profile

obi_vincent

OBi vincent

TURN ON POST NOTIFICATION ↗️
6’2 CrossLiFTR
@GYMSHARK 🦈
@Noccouk
CrossLIFTR Program➡️OBIVINCENT.COM
📽 New Youtube Video👇🏾

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OBi vincent Profile Information

  • 🚨New Youtube Video... A Brutal Drumstick 🍗 Leg day (Link on Bio )🚨Its been a while since I did a workout for you all that train at a Conventional Gym so of course i had to do a 🔥 Leg workout, if you are currently doing my CrossLiFTR program you’d know how brutal my leg day workouts can be so now everyone is fortunate (or not) to experience it 😅 .
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Its a Full Breakdown Video and I explain absolutely everything and give alot of tips/info I’ve learned over the years so hope you enjoy it!! I’ll try and do more conventional Workouts also from now on 🤙🏾 #BreaktheMOULD
  • 🚨New Youtube Video... A Brutal Drumstick 🍗 Leg day (Link on Bio )🚨Its been a while since I did a workout for you all that train at a Conventional Gym so of course i had to do a 🔥 Leg workout, if you are currently doing my CrossLiFTR program you’d know how brutal my leg day workouts can be so now everyone is fortunate (or not) to experience it 😅 .
    .
    .
    Its a Full Breakdown Video and I explain absolutely everything and give alot of tips/info I’ve learned over the years so hope you enjoy it!! I’ll try and do more conventional Workouts also from now on 🤙🏾 #BreaktheMOULD
  •  15,535  78  21 July, 2019
  • My first Review so please be nice! 😂 For those asking about the New Metcon 5 and Nano 9 well here is a little insight and comparison hopefully it will help some what.. or probably leave you a little more confused ..🤷🏽‍♂️
#BreaktheMOULD
  • My first Review so please be nice! 😂 For those asking about the New Metcon 5 and Nano 9 well here is a little insight and comparison hopefully it will help some what.. or probably leave you a little more confused ..🤷🏽‍♂️
    #BreaktheMOULD
  •  3,136  57  20 July, 2019
  • ‪BRUTAL CORE WORKOUT🔥 … okay no I haven’t lost the plot the first workout is insane… learnt it from @coach_david_marshall during my Strength and conditioning session… if you haven’t done so check out the video on Youtube the main benefits to this and many more of the Routine in that video.  I Love learning new things and challenging my body to adapt to unusual movements, trust me when I say these are all a lot harder than they look and all great exercises to build a strong AF core, if you play any sport I’d recommend adding most of these to your Routine.‬
‪.‬
‪I’m thinking of adding more S&C workouts and core work for Youtube also🤔!‬ Shorts part of the @gymshark Hypersport Range 🔥
‪➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖‬
‪📝 ‬
‪1️⃣@coach_david_marshall special, Watch the video carefully but also check out my (NFL workout) on my Youtube channel (youtube.com/obivincent) For very good cues on how to perform this. 
Main thing is stretch the band out away from the rack, using a 2.5kg plate, once you get down to a Split stance you MUST wait for the band to stabilise before coming back up, you can also use a cable machine to do this.. I mean you might get funny looks but remember “what other people think of you is non of your business” 😉‬
‪.‬
‪2️⃣Pallof Press + Rotation: Again looks can be deceptive your abs and obliques will be on 🔥 after performing these, make sure you step out as much as possible to really create a lot of tension on the band, you should be fighting to keep that band centred every time. Again YouTube video explains everything.‬
‪.‬
‪3️⃣Elevated KB Plank:  This is a great way to really strengthen your core AND lower back as you are fighting to keep the KB off the floor, Make sure you engage your Core AND Glutes to keep your lower back up and you’ll know when that isn’t happening as the kb will hit the floor 😀‬
‪.‬
‪4️⃣Single Leg Lifts: okay so these aren’t perfect (yet) and still a STRUGGLE for me but I’m still practicing to get better and hopefully learn to keep both legs as straight as possible and keep the swinging to a minimum.I prefer crossing my legs over at the top, most gymnast can do this easily its insane.. lol‬
‪➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖‬ ‪Music: ’Mics up' by GRANDON BEATS‬
  • ‪BRUTAL CORE WORKOUT🔥 … okay no I haven’t lost the plot the first workout is insane… learnt it from @coach_david_marshall during my Strength and conditioning session… if you haven’t done so check out the video on Youtube the main benefits to this and many more of the Routine in that video. I Love learning new things and challenging my body to adapt to unusual movements, trust me when I say these are all a lot harder than they look and all great exercises to build a strong AF core, if you play any sport I’d recommend adding most of these to your Routine.‬
    ‪.‬
    ‪I’m thinking of adding more S&C workouts and core work for Youtube also🤔!‬ Shorts part of the @gymshark Hypersport Range 🔥
    ‪➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖‬
    ‪📝 ‬
    ‪1️⃣@coach_david_marshall special, Watch the video carefully but also check out my (NFL workout) on my Youtube channel (youtube.com/obivincent) For very good cues on how to perform this.
    Main thing is stretch the band out away from the rack, using a 2.5kg plate, once you get down to a Split stance you MUST wait for the band to stabilise before coming back up, you can also use a cable machine to do this.. I mean you might get funny looks but remember “what other people think of you is non of your business” 😉‬
    ‪.‬
    ‪2️⃣Pallof Press + Rotation: Again looks can be deceptive your abs and obliques will be on 🔥 after performing these, make sure you step out as much as possible to really create a lot of tension on the band, you should be fighting to keep that band centred every time. Again YouTube video explains everything.‬
    ‪.‬
    ‪3️⃣Elevated KB Plank: This is a great way to really strengthen your core AND lower back as you are fighting to keep the KB off the floor, Make sure you engage your Core AND Glutes to keep your lower back up and you’ll know when that isn’t happening as the kb will hit the floor 😀‬
    ‪.‬
    ‪4️⃣Single Leg Lifts: okay so these aren’t perfect (yet) and still a STRUGGLE for me but I’m still practicing to get better and hopefully learn to keep both legs as straight as possible and keep the swinging to a minimum.I prefer crossing my legs over at the top, most gymnast can do this easily its insane.. lol‬
    ‪➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖‬ ‪Music: ’Mics up' by GRANDON BEATS‬
  •  19,078  211  19 July, 2019
  • 🔥Olympic lifting... So today Something i never thought happened, i got over my hesitation of doing Snatches and not only that i had 2 PR in this session! Some of you might not know but 100kg snatch was pretty standard for me however an injury set me back and I just stopped practicing Heavy Oly Lifts. .
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So today after a brutal 30mins Chipper Workout I decide to do a 10mins session just practicing (hence why this vid is on my phone.. I normally film on a Dslr camera) but i just felt so GOOD today and went for it, well you can see how happy i am.. don’t get me wrong these aren’t big numbers but its a big deal for me as the snatch is such a ridiculously tough movement for me! .
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.
Maybe its time i start taking these seriously again and of course the clean + jerk which I neglect too 😔 Ps you can Totally judge my Dad dancing, i have two left feet 😂
  • 🔥Olympic lifting... So today Something i never thought happened, i got over my hesitation of doing Snatches and not only that i had 2 PR in this session! Some of you might not know but 100kg snatch was pretty standard for me however an injury set me back and I just stopped practicing Heavy Oly Lifts. .
    .
    So today after a brutal 30mins Chipper Workout I decide to do a 10mins session just practicing (hence why this vid is on my phone.. I normally film on a Dslr camera) but i just felt so GOOD today and went for it, well you can see how happy i am.. don’t get me wrong these aren’t big numbers but its a big deal for me as the snatch is such a ridiculously tough movement for me! .
    .
    .
    Maybe its time i start taking these seriously again and of course the clean + jerk which I neglect too 😔 Ps you can Totally judge my Dad dancing, i have two left feet 😂
  •  18,878  344  18 July, 2019
  • Today Delts workout... and yes I’m still begging them to grow 😅🔥
A HUGE thank you to everyone that purchased the Death By Dumbbells Ebook, alot of you have already started it and that makes me so happy!..
.

I also have both CrossLiFTR Volume 1 &2 Training Plan which is very similar to how i train and consists of;
✅A 10 week Training Program ✅Mixture of Bodybuilding (Strength , Hypertrophy training), Metabolic Conditioning, Functional training and Mobility
✅ Youtube Page with Demo Videos
✅Email Support ✅Private CrossLIFTR Fb Group ✅Link on my Bio for more Info 👆🏾
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📝 
Pre workout Prep (A-B): Some of the Movements i perform to Mobilise my shoulders before the session (there are 2 videos in part B) ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Main Workout:
1️⃣A: Push Press 3 x 10 (must stop and rest so no using momentum/ bouncing the bar back up.. stop reset and press) 
1️⃣B: Banded Laterals (3 x 10-12) can be done on a cable machine however you know i love to improvise my workouts .. if you haven’t done these before you’re in for a treat 😊
.
2️⃣A: Kb Z Press (floor) 3 x 10, these are much harder than they look requires great core strength which ofcourse it helps with also.. you can’t “cheat” with this exercise. 
2️⃣B: Incline Laterals (3 x 10-12), Another awesome movement for your Delts make sure to control the Eccentric phase of the movement. Again lying on the bench like this means no “cheating” aka using momentum to bring the DB up.. i try and keep my arms as straight as possible and keep the weight fairly light too!. .
3️⃣A: Bent Over Laterals (3 x 10-12)
3️⃣B: Incline Front Raises ( 3x 10-12) with a Scap Shrug before performing the movement again pay attention to the tempo! 
4️⃣ Have Fun, 😊
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  • Today Delts workout... and yes I’m still begging them to grow 😅🔥
    A HUGE thank you to everyone that purchased the Death By Dumbbells Ebook, alot of you have already started it and that makes me so happy!..
    .

    I also have both CrossLiFTR Volume 1 &2 Training Plan which is very similar to how i train and consists of;
    ✅A 10 week Training Program ✅Mixture of Bodybuilding (Strength , Hypertrophy training), Metabolic Conditioning, Functional training and Mobility
    ✅ Youtube Page with Demo Videos
    ✅Email Support ✅Private CrossLIFTR Fb Group ✅Link on my Bio for more Info 👆🏾
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    📝
    Pre workout Prep (A-B): Some of the Movements i perform to Mobilise my shoulders before the session (there are 2 videos in part B) ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    Main Workout:
    1️⃣A: Push Press 3 x 10 (must stop and rest so no using momentum/ bouncing the bar back up.. stop reset and press)
    1️⃣B: Banded Laterals (3 x 10-12) can be done on a cable machine however you know i love to improvise my workouts .. if you haven’t done these before you’re in for a treat 😊
    .
    2️⃣A: Kb Z Press (floor) 3 x 10, these are much harder than they look requires great core strength which ofcourse it helps with also.. you can’t “cheat” with this exercise.
    2️⃣B: Incline Laterals (3 x 10-12), Another awesome movement for your Delts make sure to control the Eccentric phase of the movement. Again lying on the bench like this means no “cheating” aka using momentum to bring the DB up.. i try and keep my arms as straight as possible and keep the weight fairly light too!. .
    3️⃣A: Bent Over Laterals (3 x 10-12)
    3️⃣B: Incline Front Raises ( 3x 10-12) with a Scap Shrug before performing the movement again pay attention to the tempo!
    4️⃣ Have Fun, 😊
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
  •  21,311  207  17 July, 2019
  • 🚨DEATH BY DUMBBELLS🚨 EBook is Finally out 🔥 30days Workout Guide that only requires Dumbbells, Skipping Rope and resistance band (Optional). I’ve written this guide for ALL fitness levels men and women, doesn’t matter if you’re a newbie or an absolute beast these workouts will kick your butt either way (in a nice way obviously 😅) . 
If you Don’t have access to a Gym or want to train at home/Hotel gym Or heck if you want awesome workout finishers then you’d love the ebook. (This is one of the workouts).
➖➖
Currently running a 50% Discount code “Obi50” at checkout ..Link on my Bio👆🏾🔥
➖➖
Ebook contains a mixture of Metabolic Conditioning workouts/Bodybuilding/Core workout & Mobility, and a YouTube Page which includes Demos of all the movements! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
📝 for Time 
Men: 2 x 22.5kg, Ladies: 2 x 8 -10kg
I’m using the Rx+ weight: 2 x 25kgDB
1️⃣: 50 Double unders or 80 singles 
2️⃣: 20 Thrusters 
3️⃣: 50 Double unders or 80 singles 
4️⃣: 20 Clean + press
5️⃣: 50 Double unders or 80 singles 
6️⃣: 20 Renegade Rows 
7️⃣: 50 Double unders or 80 singles 
8️⃣: 20 Death Drops over DB
9️⃣: 50 Double unders or 80 singles 🔟: 20 Double Snatches 
1️⃣1️⃣: Alot more efficient than Crawling.. 😭
  • 🚨DEATH BY DUMBBELLS🚨 EBook is Finally out 🔥 30days Workout Guide that only requires Dumbbells, Skipping Rope and resistance band (Optional). I’ve written this guide for ALL fitness levels men and women, doesn’t matter if you’re a newbie or an absolute beast these workouts will kick your butt either way (in a nice way obviously 😅) .
    If you Don’t have access to a Gym or want to train at home/Hotel gym Or heck if you want awesome workout finishers then you’d love the ebook. (This is one of the workouts).
    ➖➖
    Currently running a 50% Discount code “Obi50” at checkout ..Link on my Bio👆🏾🔥
    ➖➖
    Ebook contains a mixture of Metabolic Conditioning workouts/Bodybuilding/Core workout & Mobility, and a YouTube Page which includes Demos of all the movements! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    📝 for Time
    Men: 2 x 22.5kg, Ladies: 2 x 8 -10kg
    I’m using the Rx+ weight: 2 x 25kgDB
    1️⃣: 50 Double unders or 80 singles
    2️⃣: 20 Thrusters
    3️⃣: 50 Double unders or 80 singles
    4️⃣: 20 Clean + press
    5️⃣: 50 Double unders or 80 singles
    6️⃣: 20 Renegade Rows
    7️⃣: 50 Double unders or 80 singles
    8️⃣: 20 Death Drops over DB
    9️⃣: 50 Double unders or 80 singles 🔟: 20 Double Snatches
    1️⃣1️⃣: Alot more efficient than Crawling.. 😭
  •  20,854  305  16 July, 2019
  • Wow what can i say? I’m a little speechless how incredible this weekend has been at the Pop up! Some of you might not know but being an introvert big crowds and going into the unknown is nerve racking for me and i was EXTREMELY nervous especially as i was doing two seminars (which is one of my biggest fears btw) and honestly it went so well and i met so many great people that support what i do and it has been so heart warming! ... I remember thinking wait “you actually want to take pics and chat to me?!” Honestly I’m not sure I’ll get used to all this and I’m forever grateful for the opportunity! .
.

Thank you to @gymshark for always believing in me and giving me this incredible opportunity and the bestest and funniest manager @georgehickton .. and the amazing Gymshark family. I may not be the most expressive but I’m very appreciative of everything and everyone and for making me feel welcome! ✌🏾 .
.

Ps...Please swipe to see the 4 stages of my ridiculous attempt for a “cool pic” .. yes i almost face planted the floor, luckily that wasn’t captured! 😂😂😂
  • Wow what can i say? I’m a little speechless how incredible this weekend has been at the Pop up! Some of you might not know but being an introvert big crowds and going into the unknown is nerve racking for me and i was EXTREMELY nervous especially as i was doing two seminars (which is one of my biggest fears btw) and honestly it went so well and i met so many great people that support what i do and it has been so heart warming! ... I remember thinking wait “you actually want to take pics and chat to me?!” Honestly I’m not sure I’ll get used to all this and I’m forever grateful for the opportunity! .
    .

    Thank you to @gymshark for always believing in me and giving me this incredible opportunity and the bestest and funniest manager @georgehickton .. and the amazing Gymshark family. I may not be the most expressive but I’m very appreciative of everything and everyone and for making me feel welcome! ✌🏾 .
    .

    Ps...Please swipe to see the 4 stages of my ridiculous attempt for a “cool pic” .. yes i almost face planted the floor, luckily that wasn’t captured! 😂😂😂
  •  6,540  42  14 July, 2019
  • Trust me to troll my own picture! 😂 Honestly today has been overwhelming and I’m still abit speechless how many of you i spoke to and had pictures with.. it was non stop today and had an awesome Seminar talking about mental health with one of the most inspiring humans @rossedgley his Positive energy is so infectious and I can’t wait to get a training session (unless its swimming ming then issa no from me.. 😂) to everyone i met Thank you so much for making it such an incredible day for me and i can’t wait to do it all over again tomorrow!! 🔥 📸 @andyhillocksmedia
  • Trust me to troll my own picture! 😂 Honestly today has been overwhelming and I’m still abit speechless how many of you i spoke to and had pictures with.. it was non stop today and had an awesome Seminar talking about mental health with one of the most inspiring humans @rossedgley his Positive energy is so infectious and I can’t wait to get a training session (unless its swimming ming then issa no from me.. 😂) to everyone i met Thank you so much for making it such an incredible day for me and i can’t wait to do it all over again tomorrow!! 🔥 📸 @andyhillocksmedia
  •  12,445  69  13 July, 2019
  • ⚠️Cheesy post alert ⚠️ So today it dawn on me that this is actually what i do as my “Job” , when i started Training i NEVER expected to be doing this and I honestly didn’t think i was “Good enough” to be sponsored with a brand like @gymshark or heck even doing photoshoots, i legit still ask “are you sure you want my mug in a photo?!” 😂 honestly i never take this opportunity for granted because I know how lucky i am to be able to call this “work”, doing what i Love and meeting some amazing people. Honestly can’t describe the feeling and its all down to the support i receive from you all that has made this happen so i never take it for granted!! 🙏🏽🔥 #BreaktheMOULD
  • ⚠️Cheesy post alert ⚠️ So today it dawn on me that this is actually what i do as my “Job” , when i started Training i NEVER expected to be doing this and I honestly didn’t think i was “Good enough” to be sponsored with a brand like @gymshark or heck even doing photoshoots, i legit still ask “are you sure you want my mug in a photo?!” 😂 honestly i never take this opportunity for granted because I know how lucky i am to be able to call this “work”, doing what i Love and meeting some amazing people. Honestly can’t describe the feeling and its all down to the support i receive from you all that has made this happen so i never take it for granted!! 🙏🏽🔥 #BreaktheMOULD
  •  14,429  127  11 July, 2019
  • Post Leg day Finisher and after training Legs for close to 2 hours this workout was very pleasant for my Legs 😑 First round Took me 5mins:40sec, we wont discuss the second round 😂...btw Sumo high pulls is now added to the list of annoy AF movements! second vid I’m trying to get to my Favourite Recovery spot by the Fan! Lol .
.
on Another Note I’ll be at the @gymshark Pop up in Manchester this weekend so hopefully get to meet some of you.. and i may or maynot be organising a “fun” workout on the Sat .. so if you want to experience one of my sessions then you’ll be in for a treat 😬➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
21-15-9-6-3 (Reps)
50kg | Ladies 25-30kg
1️⃣ Ohs Squat (can always increase the weight and swap this to Back squat) 
2️⃣ Sumo High Pulls 
3️⃣Rest 60secs then Repeat the workout again 🔥
  • Post Leg day Finisher and after training Legs for close to 2 hours this workout was very pleasant for my Legs 😑 First round Took me 5mins:40sec, we wont discuss the second round 😂...btw Sumo high pulls is now added to the list of annoy AF movements! second vid I’m trying to get to my Favourite Recovery spot by the Fan! Lol .
    .
    on Another Note I’ll be at the @gymshark Pop up in Manchester this weekend so hopefully get to meet some of you.. and i may or maynot be organising a “fun” workout on the Sat .. so if you want to experience one of my sessions then you’ll be in for a treat 😬➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    21-15-9-6-3 (Reps)
    50kg | Ladies 25-30kg
    1️⃣ Ohs Squat (can always increase the weight and swap this to Back squat)
    2️⃣ Sumo High Pulls
    3️⃣Rest 60secs then Repeat the workout again 🔥
  •  19,381  263  10 July, 2019
  • This workout right here was soooo good which was a surprise as i was not in the mood this morning to train at all.. 🤷🏽‍♂️ Aim the next few weeks is to Build Big and Strong Hammies and Glutes which would help with my Strength and conditioning training (starting a new Series which I’m excited about) and also my Oly Lifts, its so funny to think years ago i hated training Legs and now everyday is technically Leg day due to the way i mix my training my poor legs absolutely hate me! 😅 If you want Drumstick 🍗 Legs Give this a try! 🤙🏾🔥 .
. 🌎For my CrossLIFTR Training Program Link on my Bio👆🏾 or  www.Obivincent.com 🌎
➖➖➖➖➖➖➖➖➖➖➖➖➖➖
📝 
Pre workout Prep/Activation 
1️⃣A: Cossack Squats 3 x 10
.

1️⃣B: Banded Glute Bridge 3 x 10 (Squeeze your Glutes as hard as you can every single rep) ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
2️⃣A: Dead Stop Sumos 4x 10/8/6/6reps (2-3sec Eccentric tempo) .. i always like to “reset” each rep .

2️⃣B: Banded KB swings 3 x 20 (32kg KB) i normally use a light band but saw @tom.miles_ using a heavier band and thought wait a min why didn’t i think of this 😅 the harder band means you’ll definitely have to HINGE properly and really fire up your hammies and Glutes to get the Kb up. The second view gives you and idea of how it should be done.. i get ZERO lower back pain from this again because of Hinging properly and not using my lower back.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
4️⃣Deficit Reverse Lunges: 3x 10 each leg .

4️⃣ Drop Box Jump (3 x 6) Btw doing these right after the lunges is NOT as easy as you’d think! Lol
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5️⃣ Split Stance RDL 3x 10 Each leg (2-3sec tempo) i like to stop just below the knees to keep tension on my Hammies and also avoid rounding of my shoulders. I’m also keeping constant tension on my Hamstrings and Glutes until the last rep 🔥
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  • This workout right here was soooo good which was a surprise as i was not in the mood this morning to train at all.. 🤷🏽‍♂️ Aim the next few weeks is to Build Big and Strong Hammies and Glutes which would help with my Strength and conditioning training (starting a new Series which I’m excited about) and also my Oly Lifts, its so funny to think years ago i hated training Legs and now everyday is technically Leg day due to the way i mix my training my poor legs absolutely hate me! 😅 If you want Drumstick 🍗 Legs Give this a try! 🤙🏾🔥 .
    . 🌎For my CrossLIFTR Training Program Link on my Bio👆🏾 or www.Obivincent.com 🌎
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    📝
    Pre workout Prep/Activation
    1️⃣A: Cossack Squats 3 x 10
    .

    1️⃣B: Banded Glute Bridge 3 x 10 (Squeeze your Glutes as hard as you can every single rep) ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    2️⃣A: Dead Stop Sumos 4x 10/8/6/6reps (2-3sec Eccentric tempo) .. i always like to “reset” each rep .

    2️⃣B: Banded KB swings 3 x 20 (32kg KB) i normally use a light band but saw @tom.miles_ using a heavier band and thought wait a min why didn’t i think of this 😅 the harder band means you’ll definitely have to HINGE properly and really fire up your hammies and Glutes to get the Kb up. The second view gives you and idea of how it should be done.. i get ZERO lower back pain from this again because of Hinging properly and not using my lower back.
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    4️⃣Deficit Reverse Lunges: 3x 10 each leg .

    4️⃣ Drop Box Jump (3 x 6) Btw doing these right after the lunges is NOT as easy as you’d think! Lol
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    5️⃣ Split Stance RDL 3x 10 Each leg (2-3sec tempo) i like to stop just below the knees to keep tension on my Hammies and also avoid rounding of my shoulders. I’m also keeping constant tension on my Hamstrings and Glutes until the last rep 🔥
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  •  27,752  330  9 July, 2019
  • A Very simple Arm 💪🏾 session, few years ago i trained Arms at least 2 x a week now probably once every 2 weeks as i genuinely don’t want them any bigger and honestly my goals have changed when it comes to training/fitness. Also doing things like cleans /front squat/ rowing is already a struggle. I know most guys will think I’m absolutely bonkers for saying this but its just how i feel 🤷🏽‍♂️ Don’t get me wrong having big Arms is cool also 🔥 Save this one and add to your session 🤙🏾 #BreaktheMOULD
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
1️⃣Banded Bicep Curls: 3 x 10 (2-3sec Tempo) Now i know these look strange to some however i would say try it first and then you’ll see why these are soooo much harder than a standard barbell curl... its also NOT the same as “just go heavier bro”😉
.
2️⃣Banded triceps Kick back 3x 10 (2sec Tempo) These can be done with a Cable machine however a Medium Band is just as effective.. remember like i always say SQUEEZE your Triceps like it owes you money, same applies to every single one of these Exercises🔥
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3️⃣A Incline Curls: 3 x 10 (2-3sec temp) One of the Staples in my Bicep sessions
3️⃣B: Superset with Hammer Curls: 3x 8-10 same tempo(same slide). If your arms feel like they are about to fall off thats normal.. 😅
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4️⃣A: Incline Triceps Extensions: 3 x10 (2-3sec Tempo) I prefer doing Extensions like this compared to Skull crushers. 
4️⃣B: Of course my Favourite The Plank Press 3 x Till Failure (3-5sec tempo) Absolutely love doing these and don’t be fooled these absolutely suck and are much harder than you’d think especially when done under fatigue. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
📝 Remember No EGO lifting QUALITY over QUANTITY.... great you can curl 100kg but your arms are the size of a spaghetti so take the weight down and focus on every rep and make it count! 👌🏾
.
.
Its all about progressive overload so the tempo and supersets are 🔑 make sure you are increasing the weights when possible don’t stick to the same weights especially if it feels easy.. example if you do 12 reps on the bicep curl with a certain weight and feel you can do more then increase the weight on the next set rather than sticking to the same weight for all 3 sets!
  • A Very simple Arm 💪🏾 session, few years ago i trained Arms at least 2 x a week now probably once every 2 weeks as i genuinely don’t want them any bigger and honestly my goals have changed when it comes to training/fitness. Also doing things like cleans /front squat/ rowing is already a struggle. I know most guys will think I’m absolutely bonkers for saying this but its just how i feel 🤷🏽‍♂️ Don’t get me wrong having big Arms is cool also 🔥 Save this one and add to your session 🤙🏾 #BreaktheMOULD
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    1️⃣Banded Bicep Curls: 3 x 10 (2-3sec Tempo) Now i know these look strange to some however i would say try it first and then you’ll see why these are soooo much harder than a standard barbell curl... its also NOT the same as “just go heavier bro”😉
    .
    2️⃣Banded triceps Kick back 3x 10 (2sec Tempo) These can be done with a Cable machine however a Medium Band is just as effective.. remember like i always say SQUEEZE your Triceps like it owes you money, same applies to every single one of these Exercises🔥
    .
    3️⃣A Incline Curls: 3 x 10 (2-3sec temp) One of the Staples in my Bicep sessions
    3️⃣B: Superset with Hammer Curls: 3x 8-10 same tempo(same slide). If your arms feel like they are about to fall off thats normal.. 😅
    .
    4️⃣A: Incline Triceps Extensions: 3 x10 (2-3sec Tempo) I prefer doing Extensions like this compared to Skull crushers.
    4️⃣B: Of course my Favourite The Plank Press 3 x Till Failure (3-5sec tempo) Absolutely love doing these and don’t be fooled these absolutely suck and are much harder than you’d think especially when done under fatigue. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    📝 Remember No EGO lifting QUALITY over QUANTITY.... great you can curl 100kg but your arms are the size of a spaghetti so take the weight down and focus on every rep and make it count! 👌🏾
    .
    .
    Its all about progressive overload so the tempo and supersets are 🔑 make sure you are increasing the weights when possible don’t stick to the same weights especially if it feels easy.. example if you do 12 reps on the bicep curl with a certain weight and feel you can do more then increase the weight on the next set rather than sticking to the same weight for all 3 sets!
  •  16,790  146  8 July, 2019