Husband, Father, Coach, Athlete, Writer
Creator of @Thundrbro
CF-L4/CSCS/ National Level in Physique, Classic, and Bodybuilding
Train with me! 👇🏼
Check out this killer upper body chest and arms finisher from the “Pump O’Clock” finisher track. You can throw something like this in at the end of your workout or class. All it takes is 10 minutes, a moderate set of dumbbells, and some bands.
Start with the 5 minutes of dumbbell flat bench. This should be as continuous as possible. I would aim to get somewhere around 100 reps or better with short rests to shake out your arms. Your sets may start at 20 or 30 reps and move down to sets of 10.-15 But don’t go underneath that number. Try to keep the movement nice and smooth. This doesn’t need to be heavy, the magic is in the time under tension.
As soon as you’re done with the bench, go over to a medium band and bang out 150 banded hammer curls in long sets of 30 to 50. These can be fast and you wanna try to push blood into the arms. Finally finish out doing the same thing with tricep extensions.
10 minutes, total badassery. Don’t tell me you don’t have enough time, bro.
We’ll never know what happened… JK
Honestly we couldn’t care less about how much weight I am gaining. I am eating well, moving and taking care of that little boy. My body is going to do what it does and we couldn’t be happier about it ❤️ God is good
#besthusband #fatheroftheyear #wellneverknowwhat happened
The motion is the lotion. Keep moving, stay athletic, prioritize muscle growth and strength. I love kettlebell flow routines like this to heat up the body before heavy lifting. Integrating compound patters where the upper and lower body communicate together is a great way to build many athletic attributes. We use them frequently in our “Muscle Anarchy” and “Kettlebell Anarchy” programs.
Got a chronically stiff and achy lower back? It could be the deep stiffening connective tissue. Hydrate the fascia with preparatory movements like this. The rhythmic repetitive and reflexive movement. Try it out and you will be shocked how much better it feels!
Athletic muscle building movement variations that crush!⚡️⚡️These single arm barbell inverted rows will light up your back and biceps. They are extremely challenging with good body control and great for building size, strength, symmetry, and balance across both sides the body. Give them a shot on your next back day for three sets of 8 to 12 with a 2 to 3 second negative. Find more killer variations like this and more in our “ Muscle Anarchy” and “Total Babe” training systems.
The fly is an incredible chest builder. However, many people experience anterior shoulder pain as they get older performing this movement due to training milage. Making some small modifications, such as bending the elbow slightly and truncating the range of motion like doing them on the floor can allow athletes to load the movement safely with less or no pain. Give it a try!
Light up your entire posterior chain ⛓️ with this killer finisher from “Muscle Anarchy” online using the @freakathlete.co roman chair setting. It will absolutely rock you!⬇️⬇️
3 Sets of
-1 minute hip extension to row
-Rest 1 minute
We don’t take many vacations but this one was special. It was full of so many blessings, getting to spend quality time together and with God. Our little girl is growing up and she has so much light in her. Our family is growing from the inside and the outside. God has provided us brothers and sisters that are truly a gift. Our hearts are full and ready to come home a do good works.
Here’s a fun vice finisher for groups of two. Perform 200 barbell bicep curls. The only rule is that the bar has to be held the entire time. Perform long sets as deep as you can and then hand the bar off to your buddy. Stop when you hit 200. Anecdotally, not as fun when you’re doing it by yourself.
Want killer finisher categorized by body part every day? Check out the “Pump O’ Clock” track.
Caught starting the vacation day off with a nice light 2788 cal/hour pace. Sometimes you gotta rev that engine to get the juices flowing. Plus it’s fun training all gas, no brakes. Although it may freak out the other hotel guests.
Feeling beyond blessed this week.
Thank you to the @hotelindigograndcayman for the warmest welcome and the kind of care that makes you feel like family from the moment you arrive.
Every little detail has blown us away. Games for Zoe at every meal. Staff who remember our names. People who are just genuinely, authentically kind.
This babymoon means everything to us. We are so grateful to be here, soaking it all in before our family of four officially arrives.
@ihghotels
Send this fun 30 minute hotel burner to a buddy who needs to train on the road. This one has more of a lower body focus, while still getting you a total body pump. You can do it all a d still get effective muscle building intensity with just a 50lbs set of dumbbells or kettlebells. Mist of you will be smoked after the “Heat Up”!
No excuses, 30 minutes is plenty if you get after it. Do you guys want to see more hotel workout?
