Alex

[𝒆𝒏𝒙𝒄𝒉 @EN0CX]

A white mom posted a wholesome Mother’s Day photo with her black son and the comments turned racist fast. Then one guy decided to check the profile of someone liking the racist comments… what he found was actually insane. 😭

[Brandon Tatum @TheOfficerTatum]

DISGRACEFUL: Pete Davidson made a disgusting Charlie Kirk joke at Kevin Hart’s roast.

"Tony reminds me of Charlie Kirk, and that's he's definitely been on camera letting a guy unload in his throat.”

That wasn’t comedy. That was vile and completely beneath the belt.

[DRUSKI @druski]

British Actors are taking all the Roles 🎬😂

[TITAN @TemooTitan]

"I bet you're tight asf 😩" 😭😭😭

[Dean Turner @DeanTTraining]

There is NO DEBATE

This is a TOP 3 Biceps exercise known to man

Could honestly be the BEST Biceps exercise full stop

“How is it better than any other Preacher Curl, bro?”

Go do it and you will find out!

[Robin Delta @heyrobinai]

this is lowkey terrifying but also incredible

someone's package was completely lost.. they fed the details to an ai tool.. it found it in 30 seconds flat

people are calling this tool dangerous for a reason

[Jon Root @JonnyRoot_]

This poor boy, with two gay dads (known as The Rainbow Dads), documented going to the New York Islanders Pride Night.

Dad #1: Hockey “is like an aquarium of hot men skating around”

Son: “Remember there’s no feeding or touching the fish”

This is so sick, twisted, & depraved.

[Jedi @dhe3g]

how did family guy not get cancelled😭

[Gym Fiesta @GymFiesta]

Ab workout 🏋️ Saved for next workout 🏋️

[Muscle Blueprint - Fitness | Health | Abs @MuscleB1ueprint]

How to Grow 3D Shoulders Using Just Dumbbells

[Dean Turner @DeanTTraining]

If you have lagging Arms and bringing them up to par is your TOP PRIORITY…

I’d recommend doing something like this each week:

Upper A

• 2-3 sets of “The GREATEST Triceps exercise known to man”
• 2-3 sets of Supinated Grip Curls w/ Upper Arm Support
• 2-3 sets of Machine or Cable Overhead Extensions
• 2-3 sets of Hammer Grip Curls w/ Upper Arm Support

Upper B (Performed 3-4 days after Upper A)

• 2-3 sets of Dip Machine
• 2-3 sets of Machine or Cable Preacher Curls
• 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions
• 2-3 sets of Hammer Grip Curls w/ Upper Arm Support

This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week

Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below:

1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds
2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric
3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout

Additional notes:
- You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips
- I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

[Dean Turner @DeanTTraining]

Females have been performing this exercise and singing its praises for YEARS

Men are starting to catch on

That will continue!

Nowadays, I basically don’t write a training plan that doesn’t include this exercise

GOATED

[CANDACE @candaceoshow]

Druski's Erika Kirk Skit Was HILARIOUS 😭

[Dean Turner @DeanTTraining]

Perhaps the GREATEST 5 day workout split known to man is…

DAY 1: Pull
DAY 2: Push
DAY 3: Lower
DAY 4: Off/Zone 2 Cardio
DAY 5: Upper
DAY 6: Lower
DAY 7: Off/Zone 2 Cardio

And here are the workouts that go along with it:

𝗣𝗨𝗟𝗟
Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR
Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR

𝗣𝗨𝗦𝗛
Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Single Arm Tricep Push-Downs �� 2x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR
Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR
Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR
Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

𝗨𝗣𝗣𝗘𝗥
Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR
Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR
Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR
Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR
Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

NOTE:
- All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred
- If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets
- Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position
- 2 minutes rest between working sets is the FLOOR…3 or more is preferred
- 60-90 seconds rest is fine between WARM UP sets

[Dean Turner @DeanTTraining]

Not trolling even a little bit:

I would choose this exercise over Standing Face Pulls every day….AND TWICE ON SUNDAY

Legit LIGHT YEARS BETTER than the unstable mess that is Standing Face Pulls

Bonus:

You can perform these in basically any gym in the world!!!