#My Split

Key exercises to program if you’re interested in cultivating some of the aesthetic features of your physique. These days for the most part I keep dips, overhead press and RDLs as split exercises whereas leg raises are a great fitness daily… but I’ve also had success programming OHP and dips as a fitness dailies also 💪. Programs/Links: • The Fitness Dailies 📘 • The Ultimate Workout Split 📕 (Link in bio) #soberfitness #workout #program #exercise #bodybuilding

Push/Pull/Legs + Upper/Lower Split 💪🏻 . Comment BICEPS for the program.

Did you do your barbell rows today? I’m sharing this video because I think about of times people say a lot of things… and I’m one of them. I say I do x sets and y reps and for many people who are indoctrinated by the optimal/science-based lifting community, everything beyond 3 sets of 6-12 reps sounds outlandish. Well, I wanted to capture the full 10 sets of this clutch barbell row workout to say I really do this 🫡. The amount of times I’ve been short on times I’ve done such workouts I can’t count. Whether it’s 10x10 overhead press, or 10x25 barbell rows, or 10x10 pull-ups… a quick ten sets of such foundational exercises… is MY foundation. If you want to follow along throughout the week: • The Ultimate Workout Split 📘 (50% off with The Sober Fitness Bundle 📚) Link in bio! #soberfitness #barbellrows #back #exercise #program

‼️THURSDAY OVERHEAD PRESS DAY‼️ If you did overhead press today you won. Maybe you feel bad because you had so many goals… so many exercises planned… a cool new routine sketched out… and you didn’t stuck with it. That’s the problem! It’s too much! You just need to start with something 💪. Find an only rusty barbell and knock out 10x10. That’s all you need to do today! Programs/Links: • The Sober Fitness Bundle 📚 (50% off all programs & recipes) #soberfitness #fitness #exercise #overheadpress #shoulders

THURSDAY OVERHEAD PRESS DAY ‼️ Minimum: 10x10 overhead press Each day in my workout split is centred around one of the big compound lifts (like overhead press), if I do anything else it’s not planned and not structured. To account for this, if you’re interested in trying to do EXACTLY what I do in the gym everyday, subscribe. I’m going to be posting screenshots everyday with PRECISE breakdowns of exactly what exercises I do everyday, and exactly how many sets and reps! #soberfitness #program #overheadpress #workout #exercise

It’s simple 🤗⬇️ Anything else I do besides these 8 compound exercises is not planned or structured, and honestly, I can’t imagine doing more.� It’s all I can do to just master the best! I’m making this video because with some of the stuff you see online, you would think achieving a physical transformation is the most complicated thing in the world. It’s really not. I’ve been on this current program (simple weekly split focusing on a select few of the biggest and best compound lifts + a few fitness dailies each season) for 3 years now, and progress has not slowed down. Give simple a try: - The Fitness Dailies 📘 - The Ultimate Workout Split 📕 All programs 50% off with: - The Sober Fitness Bundle 📚 (Link in bio) #soberfitness #fitness #exercise #program #Workout

Build muscle, get stronger, look better at the beach with your shirt off ✔️ . Push/Pull/Legs + Upper/Lower split available on my Strength & Hypertrophy platform.

Build a bigger, stronger upper body - if you’re into simple, high effort training you’re going to love my Upper/Lower strength & hypertrophy program. . Check it out for free for the first 7 days. Link in bio.

You’re guide to building an effective Upper/Lower Split. . Here’s some exercises you can choose from to build out your workouts: . Upper Body Exercises (Press & Pull): • Bench Press • Overhead Press • Chest Fly • Lateral Raise • Rear Delt Fly • Dips • Pull Up/Chin Up • Lat Pull Down • Chest Supported Row • Single Arm Row • Back Fly . Lower Body Exercises: • Back Squat • Hack Squat • Leg Extension • Split Squat • Reverse Lunge • Walking Lunge • Straight Leg Deadlift • 45 Degree Hip Extension • Hip Abduction • Hip Adduction • Hip Thrust • Calf Raises . If there’s one thing I want you to notice, it’s how there aren’t 8-10 exercises in any workout. Less is more folks. . Upper/Lower Split available on my Strength & Hypertrophy program BuildRx.

Do these 4 exercises 1x per week for 4 weeks ✔️ . Overhead Press Lat Pull Down DB Incline Bench Press Chest Supported Row . Apply progressive overload weekly. Watch yourself get stronger. . Push/Pull/Legs + Upper/Lower split available on my strength & hypertrophy platform BuildRx. Check it out.

You gotta stop over complicating your workouts. Once you understand the correct structure and intensity that you need to train with, the results will flood in. If you’re struggling to get results like this DM me the word “SHRED” and we can talk about my one-on-one coaching program

If you’re busy and short on time, quit doing tiny exercises and go compound. You walk into the gym with 30 minute and spend it bouncing around with cables and machines. ❌ You leave tired, but you don’t look or feel stronger. 🥱 Because your training is busy, not effective. You don’t need more exercises, you need more muscle per exercise! The rule: pick lifts that hit multiple muscles at once, thats barbell compounds. 1️⃣Start every workout with ONE main barbell lift Squat, Bench, Row, Overhead Press. One lift with big returns. 2️⃣Do 3–5 hard sets and track it Same lifts every week and add 1 rep or 5 lbs. That’s how you actually grow 3️⃣Cap the workout at 3 moves total 1. Barbell compound 2. Accessory for your weak point (arms/hamstrings/etc.) 3. Finisher (abs/conditioning) In and out in under an hour and your muscles are actually cooked. Save this so you stop wasting gym time DM me “BARBELL” and I’ll send my 3-day compound plan built around your schedule