#bodybuilding — Public Fediverse posts

In meiner Fitness-Kolumne "Der Quälgeist" stelle ich ein kompaktes Grundlagenprogramm für den Oberkörper vor, das Kraft & Ausdauer kombiniert und nur mit Kurzhanteln sowie einer Hantelbank, ohne Geräte-Hopping, in einer Stunde im Gym durchgeführt werden kann: "Originell ist das Programm nicht – im Gegenteil: Es besteht fast ausschliesslich aus klassischen Übungen. Diese haben jedoch einen Vorteil: Sie sind Klassiker, weil sie leisten, was sie versprechen. Im Geflirre ständig wechselnder Trainingshypes tut es gut, sich hin und wieder auf die Grundlagen zu besinnen."

#Fitness #Bodybuilding #Kraftsport #Gym

https://www.schweizermonat.ch/kein-gerate-hopping-das-minimalistische-1-stunden-oberkorpertraining-2/

In meiner Fitness-Kolumne "Der Quälgeist" stelle ich ein kompaktes Grundlagenprogramm für den Oberkörper vor, das Kraft & Ausdauer kombiniert und nur mit Kurzhanteln sowie einer Hantelbank, ohne Geräte-Hopping, in einer Stunde im Gym durchgeführt werden kann: "Originell ist das Programm nicht – im Gegenteil: Es besteht fast ausschliesslich aus klassischen Übungen. Diese haben jedoch einen Vorteil: Sie sind Klassiker, weil sie leisten, was sie versprechen. Im Geflirre ständig wechselnder Trainingshypes tut es gut, sich hin und wieder auf die Grundlagen zu besinnen."

#Fitness #Bodybuilding #Kraftsport #Gym

https://www.schweizermonat.ch/kein-gerate-hopping-das-minimalistische-1-stunden-oberkorpertraining-2/

In meiner Fitness-Kolumne "Der Quälgeist" stelle ich ein kompaktes Grundlagenprogramm für den Oberkörper vor, das Kraft & Ausdauer kombiniert und nur mit Kurzhanteln sowie einer Hantelbank, ohne Geräte-Hopping, in einer Stunde im Gym durchgeführt werden kann: "Originell ist das Programm nicht – im Gegenteil: Es besteht fast ausschliesslich aus klassischen Übungen. Diese haben jedoch einen Vorteil: Sie sind Klassiker, weil sie leisten, was sie versprechen. Im Geflirre ständig wechselnder Trainingshypes tut es gut, sich hin und wieder auf die Grundlagen zu besinnen."

#Fitness #Bodybuilding #Kraftsport #Gym

https://www.schweizermonat.ch/kein-gerate-hopping-das-minimalistische-1-stunden-oberkorpertraining-2/

In meiner Fitness-Kolumne "Der Quälgeist" stelle ich ein kompaktes Grundlagenprogramm für den Oberkörper vor, das Kraft & Ausdauer kombiniert und nur mit Kurzhanteln sowie einer Hantelbank, ohne Geräte-Hopping, in einer Stunde im Gym durchgeführt werden kann: "Originell ist das Programm nicht – im Gegenteil: Es besteht fast ausschliesslich aus klassischen Übungen. Diese haben jedoch einen Vorteil: Sie sind Klassiker, weil sie leisten, was sie versprechen. Im Geflirre ständig wechselnder Trainingshypes tut es gut, sich hin und wieder auf die Grundlagen zu besinnen."

#Fitness #Bodybuilding #Kraftsport #Gym

https://www.schweizermonat.ch/kein-gerate-hopping-das-minimalistische-1-stunden-oberkorpertraining-2/

In meiner Fitness-Kolumne "Der Quälgeist" stelle ich ein kompaktes Grundlagenprogramm für den Oberkörper vor, das Kraft & Ausdauer kombiniert und nur mit Kurzhanteln sowie einer Hantelbank, ohne Geräte-Hopping, in einer Stunde im Gym durchgeführt werden kann: "Originell ist das Programm nicht – im Gegenteil: Es besteht fast ausschliesslich aus klassischen Übungen. Diese haben jedoch einen Vorteil: Sie sind Klassiker, weil sie leisten, was sie versprechen. Im Geflirre ständig wechselnder Trainingshypes tut es gut, sich hin und wieder auf die Grundlagen zu besinnen."

#Fitness #Bodybuilding #Kraftsport #Gym

https://www.schweizermonat.ch/kein-gerate-hopping-das-minimalistische-1-stunden-oberkorpertraining-2/

Harry Gelbfarb gründet in Schweinfurt 1956 das erste Bodybuilding-Studio.
10 Mark pro Monat kostet eine Mitgliedschaft, was damals ziemlich viel war: Etwa 10 Prozent eines damaligen Lehrlingsgehalts. Finanziell läufts trotz seiner Idee nicht richtig rund für Harry.
Aber: 1961 kann er trotzdem ein weiteres Studio in Nürnberg gründen. Der richtige Gym-Hype beginnt aber erst mit Arnold Schwarzenegger in den 1960ern.

#gym #Geschichte #bodybuilding #wahr_so

https://www.funk.net/formate/wahrso-12384/instagram/wahrso-32812/beitrag/2208155

Harry Gelbfarb gründet in Schweinfurt 1956 das erste Bodybuilding-Studio.
10 Mark pro Monat kostet eine Mitgliedschaft, was damals ziemlich viel war: Etwa 10 Prozent eines damaligen Lehrlingsgehalts. Finanziell läufts trotz seiner Idee nicht richtig rund für Harry.
Aber: 1961 kann er trotzdem ein weiteres Studio in Nürnberg gründen. Der richtige Gym-Hype beginnt aber erst mit Arnold Schwarzenegger in den 1960ern.

#gym #Geschichte #bodybuilding #wahr_so

https://www.funk.net/formate/wahrso-12384/instagram/wahrso-32812/beitrag/2208155

Harry Gelbfarb gründet in Schweinfurt 1956 das erste Bodybuilding-Studio.
10 Mark pro Monat kostet eine Mitgliedschaft, was damals ziemlich viel war: Etwa 10 Prozent eines damaligen Lehrlingsgehalts. Finanziell läufts trotz seiner Idee nicht richtig rund für Harry.
Aber: 1961 kann er trotzdem ein weiteres Studio in Nürnberg gründen. Der richtige Gym-Hype beginnt aber erst mit Arnold Schwarzenegger in den 1960ern.

#gym #Geschichte #bodybuilding #wahr_so

https://www.funk.net/formate/wahrso-12384/instagram/wahrso-32812/beitrag/2208155

Harry Gelbfarb gründet in Schweinfurt 1956 das erste Bodybuilding-Studio.
10 Mark pro Monat kostet eine Mitgliedschaft, was damals ziemlich viel war: Etwa 10 Prozent eines damaligen Lehrlingsgehalts. Finanziell läufts trotz seiner Idee nicht richtig rund für Harry.
Aber: 1961 kann er trotzdem ein weiteres Studio in Nürnberg gründen. Der richtige Gym-Hype beginnt aber erst mit Arnold Schwarzenegger in den 1960ern.

#gym #Geschichte #bodybuilding #wahr_so

https://www.funk.net/formate/wahrso-12384/instagram/wahrso-32812/beitrag/2208155

Harry Gelbfarb gründet in Schweinfurt 1956 das erste Bodybuilding-Studio.
10 Mark pro Monat kostet eine Mitgliedschaft, was damals ziemlich viel war: Etwa 10 Prozent eines damaligen Lehrlingsgehalts. Finanziell läufts trotz seiner Idee nicht richtig rund für Harry.
Aber: 1961 kann er trotzdem ein weiteres Studio in Nürnberg gründen. Der richtige Gym-Hype beginnt aber erst mit Arnold Schwarzenegger in den 1960ern.

#gym #Geschichte #bodybuilding #wahr_so

https://www.funk.net/formate/wahrso-12384/instagram/wahrso-32812/beitrag/2208155

Bodybuilder Dwayne Quamina Dead At 40 Just One Week After Competing At 2026 Atlanta Pro

Bodybuilder Dwayne Quamina Dead At 40 Just One Week After Competing At 2026 Atlanta Pro IFBB Pro League…
#NewsBeep #News #US #USA #UnitedStates #UnitedStatesOfAmerica #Fitness #bodybuilding #DwayneQuamina #GINews #Health
https://www.newsbeep.com/us/817214/

Bodybuilder Dwayne Quamina Dead At 40 Just One Week After Competing At 2026 Atlanta Pro

Bodybuilder Dwayne Quamina Dead At 40 Just One Week After Competing At 2026 Atlanta Pro IFBB Pro League…
#NewsBeep #News #US #USA #UnitedStates #UnitedStatesOfAmerica #Fitness #bodybuilding #DwayneQuamina #GINews #Health
https://www.newsbeep.com/us/817214/

Bodybuilder Dwayne Quamina Dead At 40 Just One Week After Competing At 2026 Atlanta Pro

Bodybuilder Dwayne Quamina Dead At 40 Just One Week After Competing At 2026 Atlanta Pro IFBB Pro League…
#NewsBeep #News #Fitness #bodybuilding #DwayneQuamina #GINews #Health #UK #UnitedKingdom
https://www.newsbeep.com/uk/741404/

https://www.europesays.com/ie/642756/ Bodybuilder Dwayne Quamina Dead At 40 Just One Week After Competing At 2026 Atlanta Pro #bodybuilding #DwayneQuamina #Éire #Fitness #GINews #Health #IE #Ireland

https://www.europesays.com/uk/1154681/ Bodybuilder Dwayne Quamina Dead At 40 Just One Week After Competing At 2026 Atlanta Pro #bodybuilding #DwayneQuamina #Fitness #GINews #Health #UK #UnitedKingdom

"Imagine the thing you always wanted to achieve, ripped out of your ass. Imagine seeing it clip-clopping around the squat rack.

Mikey was floored. I mean, who wouldn’t be? Empty gym, powerful steed. He wanted to say something else to the horse, something important, something you’d say to a little Olympian god that comes out of your ass."

Marco Visciolaccio's #funny #shortstory "The Bay Ridge Homunculus" in issue 20

#fiction #humor #humour #funnyfiction #bodybuilding

https://onceuponacrocodile.wordpress.com/current-issue/the-bay-ridge-homunculus/

"Imagine the thing you always wanted to achieve, ripped out of your ass. Imagine seeing it clip-clopping around the squat rack.

Mikey was floored. I mean, who wouldn’t be? Empty gym, powerful steed. He wanted to say something else to the horse, something important, something you’d say to a little Olympian god that comes out of your ass."

Marco Visciolaccio's #funny #shortstory "The Bay Ridge Homunculus" in issue 20

#fiction #humor #humour #funnyfiction #bodybuilding

https://onceuponacrocodile.wordpress.com/current-issue/the-bay-ridge-homunculus/

Cardio for Mature Lifters
Cardio isn't just for fat loss, it's essential for cardiovascular health, joint lubrication, and nutrient delivery to recovering muscles. Here is how to balance cardio with heavy lifting.
Read the full cardio breakdown on our site:
🔗 https://muscle.thedad.de/cardio-for-mature-lifters-shredded-and-heart-healthy/

#maturemuscle #bodybuilding #cardio #hearthealth #fitnessover40 #muscledads #muscledaddies

Cardio for Mature Lifters
Cardio isn't just for fat loss, it's essential for cardiovascular health, joint lubrication, and nutrient delivery to recovering muscles. Here is how to balance cardio with heavy lifting.
Read the full cardio breakdown on our site:
🔗 https://muscle.thedad.de/cardio-for-mature-lifters-shredded-and-heart-healthy/

#maturemuscle #bodybuilding #cardio #hearthealth #fitnessover40 #muscledads #muscledaddies

The Secret to Muscle Gains? Sleep More 😴💪 ⁣⁣
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⁣Follow @biohackingpathway for more⁣
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#health #musclegrowth #sleepforgains #fitness #bodybuilding #sleephealth #resistancetraining #protein #fitnessmotivation #healthtips #musclebuilding #recovery #sleepdeprivation

Bulletproof Shoulders

Shoulder impingement is the #1 complaint among veteran bodybuilders. Discover simple tweaks in your pressing angles and rotator cuff preparation to keep your shoulders pain-free for life.
Fix your shoulder health with our guide:
🔗 https://muscle.thedad.de/bulletproof-shoulders-the-key-to-lifelong-bodybuilding/

#maturemuscle #bodybuilding #delts #shoulderhealth #fitnessover40 #muscledads #muscledaddies

Bulletproof Shoulders

Shoulder impingement is the #1 complaint among veteran bodybuilders. Discover simple tweaks in your pressing angles and rotator cuff preparation to keep your shoulders pain-free for life.
Fix your shoulder health with our guide:
🔗 https://muscle.thedad.de/bulletproof-shoulders-the-key-to-lifelong-bodybuilding/

#maturemuscle #bodybuilding #delts #shoulderhealth #fitnessover40 #muscledads #muscledaddies

Bulletproof Shoulders

Shoulder impingement is the #1 complaint among veteran bodybuilders. Discover simple tweaks in your pressing angles and rotator cuff preparation to keep your shoulders pain-free for life.
Fix your shoulder health with our guide:
🔗 https://muscle.thedad.de/bulletproof-shoulders-the-key-to-lifelong-bodybuilding/

#maturemuscle #bodybuilding #delts #shoulderhealth #fitnessover40 #muscledads #muscledaddies

#Trump of #DonaldTrump is #foodie of #bodybuilding.

#Trump of #DonaldTrump is #foodie of #bodybuilding.

Legs (last workout before my vacation)

Leg Press:
1. 100kg x 30 & 15 reps (warming up)
2. 200kg x 15 reps
3. 300kg (660lbs) x 10 reps
4. 400kg (881lbs) x 10 reps

Iso-lateral Leg Press L/R:
1. 50kg x 15 reps
2. 80kg x 12 reps
3. 100kg (220lbs) x 10 reps
4. 139kg (287lbs) x 8 reps

Leg Extensions:
1. 27,5kg x 15 reps
2. 42,5kg x 15 reps
3. 57,5kg x 12 reps
4. 80kg (176lbs) x 10 reps

Seated Leg Curls:
1. 27,5kg x 40 reps
2. 50kg x 20 reps
3. 72,5kg (160lbs) x 10 reps
4. 95kg (209lbs) x 8 reps

Standing Calf Machine:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg (209lbs) x 15 reps
4. 95kg x 15 reps

Seated Calf Machine:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 70kg (154lbs) x 15 reps
#Blog #bodybuilding #fitness #MentalHealth

Legs (last workout before my vacation)

Leg Press:
1. 100kg x 30 & 15 reps (warming up)
2. 200kg x 15 reps
3. 300kg (660lbs) x 10 reps
4. 400kg (881lbs) x 10 reps

Iso-lateral Leg Press L/R:
1. 50kg x 15 reps
2. 80kg x 12 reps
3. 100kg (220lbs) x 10 reps
4. 139kg (287lbs) x 8 reps

Leg Extensions:
1. 27,5kg x 15 reps
2. 42,5kg x 15 reps
3. 57,5kg x 12 reps
4. 80kg (176lbs) x 10 reps

Seated Leg Curls:
1. 27,5kg x 40 reps
2. 50kg x 20 reps
3. 72,5kg (160lbs) x 10 reps
4. 95kg (209lbs) x 8 reps

Standing Calf Machine:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg (209lbs) x 15 reps
4. 95kg x 15 reps

Seated Calf Machine:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 70kg (154lbs) x 15 reps
#Blog #bodybuilding #fitness #MentalHealth

Legs (last workout before my vacation)

Leg Press:
1. 100kg x 30 & 15 reps (warming up)
2. 200kg x 15 reps
3. 300kg (660lbs) x 10 reps
4. 400kg (881lbs) x 10 reps

Iso-lateral Leg Press L/R:
1. 50kg x 15 reps
2. 80kg x 12 reps
3. 100kg (220lbs) x 10 reps
4. 139kg (287lbs) x 8 reps

Leg Extensions:
1. 27,5kg x 15 reps
2. 42,5kg x 15 reps
3. 57,5kg x 12 reps
4. 80kg (176lbs) x 10 reps

Seated Leg Curls:
1. 27,5kg x 40 reps
2. 50kg x 20 reps
3. 72,5kg (160lbs) x 10 reps
4. 95kg (209lbs) x 8 reps

Standing Calf Machine:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg (209lbs) x 15 reps
4. 95kg x 15 reps

Seated Calf Machine:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 70kg (154lbs) x 15 reps
#Blog #bodybuilding #fitness #MentalHealth

Legs (last workout before my vacation)

Leg Press:
1. 100kg x 30 & 15 reps (warming up)
2. 200kg x 15 reps
3. 300kg (660lbs) x 10 reps
4. 400kg (881lbs) x 10 reps

Iso-lateral Leg Press L/R:
1. 50kg x 15 reps
2. 80kg x 12 reps
3. 100kg (220lbs) x 10 reps
4. 139kg (287lbs) x 8 reps

Leg Extensions:
1. 27,5kg x 15 reps
2. 42,5kg x 15 reps
3. 57,5kg x 12 reps
4. 80kg (176lbs) x 10 reps

Seated Leg Curls:
1. 27,5kg x 40 reps
2. 50kg x 20 reps
3. 72,5kg (160lbs) x 10 reps
4. 95kg (209lbs) x 8 reps

Standing Calf Machine:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg (209lbs) x 15 reps
4. 95kg x 15 reps

Seated Calf Machine:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 70kg (154lbs) x 15 reps
#Blog #bodybuilding #fitness #MentalHealth

Legs (last workout before my vacation)

Leg Press:
1. 100kg x 30 & 15 reps (warming up)
2. 200kg x 15 reps
3. 300kg (660lbs) x 10 reps
4. 400kg (881lbs) x 10 reps

Iso-lateral Leg Press L/R:
1. 50kg x 15 reps
2. 80kg x 12 reps
3. 100kg (220lbs) x 10 reps
4. 139kg (287lbs) x 8 reps

Leg Extensions:
1. 27,5kg x 15 reps
2. 42,5kg x 15 reps
3. 57,5kg x 12 reps
4. 80kg (176lbs) x 10 reps

Seated Leg Curls:
1. 27,5kg x 40 reps
2. 50kg x 20 reps
3. 72,5kg (160lbs) x 10 reps
4. 95kg (209lbs) x 8 reps

Standing Calf Machine:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg (209lbs) x 15 reps
4. 95kg x 15 reps

Seated Calf Machine:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 70kg (154lbs) x 15 reps
#Blog #bodybuilding #fitness #MentalHealth

Flat bench pressing locks your shoulders into a fixed plane and often lags upper chest growth. Learn how low-incline dumbbell presses and cable flies build clavicular pec thickness without shoulder pain.
​Read the upper chest masterclass here:
🔗 https://muscle.thedad.de/sculpting-a-thick-upper-chest-after-40/

​#maturemuscle #bodybuilding #chestday #upperchest #fitnessover40 #muscledads #muscledaddies

Flat bench pressing locks your shoulders into a fixed plane and often lags upper chest growth. Learn how low-incline dumbbell presses and cable flies build clavicular pec thickness without shoulder pain.
​Read the upper chest masterclass here:
🔗 https://muscle.thedad.de/sculpting-a-thick-upper-chest-after-40/

​#maturemuscle #bodybuilding #chestday #upperchest #fitnessover40 #muscledads #muscledaddies

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg (66lbs) x 15 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps

Flat Bench Presses:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 10 reps

Cable Motion Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 42,5kg (94lbs) x 12 reps
4. 42,5kg x 12 reps

Peckdeck Flyes:
1. 33kg x 15 reps
2. 47kg x 15 reps
3. 61kg (134lbs) x 10 reps
4. 61kg x 10 reps

LF Abdominal machine:
1. 35kg x 40 crunches
2. 45kg x 30 crunches
3. 55kg (121lbs) x 20 crunches
4. 55kg x 20 crunches

Standing Cable Crunches:
1. 25kg x 30 crunches
2. 30kg x 30 crynches
3. 35kg x 30 crunches
4. 40kg (88lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg (66lbs) x 15 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps

Flat Bench Presses:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 10 reps

Cable Motion Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 42,5kg (94lbs) x 12 reps
4. 42,5kg x 12 reps

Peckdeck Flyes:
1. 33kg x 15 reps
2. 47kg x 15 reps
3. 61kg (134lbs) x 10 reps
4. 61kg x 10 reps

LF Abdominal machine:
1. 35kg x 40 crunches
2. 45kg x 30 crunches
3. 55kg (121lbs) x 20 crunches
4. 55kg x 20 crunches

Standing Cable Crunches:
1. 25kg x 30 crunches
2. 30kg x 30 crynches
3. 35kg x 30 crunches
4. 40kg (88lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg (66lbs) x 15 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps

Flat Bench Presses:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 10 reps

Cable Motion Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 42,5kg (94lbs) x 12 reps
4. 42,5kg x 12 reps

Peckdeck Flyes:
1. 33kg x 15 reps
2. 47kg x 15 reps
3. 61kg (134lbs) x 10 reps
4. 61kg x 10 reps

LF Abdominal machine:
1. 35kg x 40 crunches
2. 45kg x 30 crunches
3. 55kg (121lbs) x 20 crunches
4. 55kg x 20 crunches

Standing Cable Crunches:
1. 25kg x 30 crunches
2. 30kg x 30 crynches
3. 35kg x 30 crunches
4. 40kg (88lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg (66lbs) x 15 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps

Flat Bench Presses:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 10 reps

Cable Motion Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 42,5kg (94lbs) x 12 reps
4. 42,5kg x 12 reps

Peckdeck Flyes:
1. 33kg x 15 reps
2. 47kg x 15 reps
3. 61kg (134lbs) x 10 reps
4. 61kg x 10 reps

LF Abdominal machine:
1. 35kg x 40 crunches
2. 45kg x 30 crunches
3. 55kg (121lbs) x 20 crunches
4. 55kg x 20 crunches

Standing Cable Crunches:
1. 25kg x 30 crunches
2. 30kg x 30 crynches
3. 35kg x 30 crunches
4. 40kg (88lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg (66lbs) x 15 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps

Flat Bench Presses:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 10 reps

Cable Motion Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 42,5kg (94lbs) x 12 reps
4. 42,5kg x 12 reps

Peckdeck Flyes:
1. 33kg x 15 reps
2. 47kg x 15 reps
3. 61kg (134lbs) x 10 reps
4. 61kg x 10 reps

LF Abdominal machine:
1. 35kg x 40 crunches
2. 45kg x 30 crunches
3. 55kg (121lbs) x 20 crunches
4. 55kg x 20 crunches

Standing Cable Crunches:
1. 25kg x 30 crunches
2. 30kg x 30 crynches
3. 35kg x 30 crunches
4. 40kg (88lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

Going all-out for two weeks and getting injured will never beat steady, smart training over years. Discover why sustainable consistency is the true secret behind lifelong muscle retention.
​Read the mindset article on our website:
🔗 https://muscle.thedad.de/consistency-beats-intensity-every-single-time

​#maturemuscle #bodybuilding #consistency #longevity #fitnessover40 #muscledads #muscledaddies

Going all-out for two weeks and getting injured will never beat steady, smart training over years. Discover why sustainable consistency is the true secret behind lifelong muscle retention.
​Read the mindset article on our website:
🔗 https://muscle.thedad.de/consistency-beats-intensity-every-single-time

​#maturemuscle #bodybuilding #consistency #longevity #fitnessover40 #muscledads #muscledaddies

Back, Posterior Delts & Biceps

Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Duo Lat Pulldown (power grip):
1. 17,50kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Low Row:
1. 21,25kg x 15 reps
2. 25kg x 14 reps
3. 32,5kg (72lbs) x 10 reps
4. 40kg (88lbs) x 8 reps

LF Mchine (stack) Pulldown:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 reps

Reverse Cable Flyes:
1. 2,5kg (6lbs) x 10 reps
2. 2,5kg x 10 reps
3. 5kg (11lbs) x 10 reps
4. 5kg x 10 reps

Reverse Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

DRAX Biceps Curls:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 32kg (71lbs) x 8 reps
4. 40kg (88lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

Back, Posterior Delts & Biceps

Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Duo Lat Pulldown (power grip):
1. 17,50kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Low Row:
1. 21,25kg x 15 reps
2. 25kg x 14 reps
3. 32,5kg (72lbs) x 10 reps
4. 40kg (88lbs) x 8 reps

LF Mchine (stack) Pulldown:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 reps

Reverse Cable Flyes:
1. 2,5kg (6lbs) x 10 reps
2. 2,5kg x 10 reps
3. 5kg (11lbs) x 10 reps
4. 5kg x 10 reps

Reverse Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

DRAX Biceps Curls:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 32kg (71lbs) x 8 reps
4. 40kg (88lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

Back, Posterior Delts & Biceps

Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Duo Lat Pulldown (power grip):
1. 17,50kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Low Row:
1. 21,25kg x 15 reps
2. 25kg x 14 reps
3. 32,5kg (72lbs) x 10 reps
4. 40kg (88lbs) x 8 reps

LF Mchine (stack) Pulldown:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 reps

Reverse Cable Flyes:
1. 2,5kg (6lbs) x 10 reps
2. 2,5kg x 10 reps
3. 5kg (11lbs) x 10 reps
4. 5kg x 10 reps

Reverse Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

DRAX Biceps Curls:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 32kg (71lbs) x 8 reps
4. 40kg (88lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

Back, Posterior Delts & Biceps

Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Duo Lat Pulldown (power grip):
1. 17,50kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Low Row:
1. 21,25kg x 15 reps
2. 25kg x 14 reps
3. 32,5kg (72lbs) x 10 reps
4. 40kg (88lbs) x 8 reps

LF Mchine (stack) Pulldown:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 reps

Reverse Cable Flyes:
1. 2,5kg (6lbs) x 10 reps
2. 2,5kg x 10 reps
3. 5kg (11lbs) x 10 reps
4. 5kg x 10 reps

Reverse Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

DRAX Biceps Curls:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 32kg (71lbs) x 8 reps
4. 40kg (88lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

Back, Posterior Delts & Biceps

Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Duo Lat Pulldown (power grip):
1. 17,50kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Low Row:
1. 21,25kg x 15 reps
2. 25kg x 14 reps
3. 32,5kg (72lbs) x 10 reps
4. 40kg (88lbs) x 8 reps

LF Mchine (stack) Pulldown:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 reps

Reverse Cable Flyes:
1. 2,5kg (6lbs) x 10 reps
2. 2,5kg x 10 reps
3. 5kg (11lbs) x 10 reps
4. 5kg x 10 reps

Reverse Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

DRAX Biceps Curls:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 32kg (71lbs) x 8 reps
4. 40kg (88lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

https://www.europesays.com/uk/1142239/ Man Who Drank Heavily and Took Steroids Without Working Out Finishes Last in Bodybuilding Debut #bodybuilding #Fitness #GINews #Health #UK #UnitedKingdom

https://www.europesays.com/ie/630924/ Man Who Drank Heavily and Took Steroids Without Working Out Finishes Last in Bodybuilding Debut #bodybuilding #Éire #Fitness #GINews #Health #IE #Ireland

Man Who Drank Heavily and Took Steroids Without Working Out Finishes Last in Bodybuilding Debut

Man Who Drank Heavily and Took Steroids Without Working Out Went Out Boozin’, Missed Bodybuilding Final Peter Mossfield…
#NewsBeep #News #Fitness #AU #Australia #bodybuilding #GINews #Health
https://www.newsbeep.com/au/850953/

Man Who Drank Heavily and Took Steroids Without Working Out Finishes Last in Bodybuilding Debut

Man Who Drank Heavily and Took Steroids Without Working Out Went Out Boozin’, Missed Bodybuilding Final Peter Mossfield…
#NewsBeep #News #Fitness #AU #Australia #bodybuilding #GINews #Health
https://www.newsbeep.com/au/850953/

Man Who Drank Heavily and Took Steroids Without Working Out Finishes Last in Bodybuilding Debut

Man Who Drank Heavily and Took Steroids Without Working Out Went Out Boozin’, Missed Bodybuilding Final Peter Mossfield…
#NewsBeep #News #US #USA #UnitedStates #UnitedStatesOfAmerica #Fitness #bodybuilding #GINews #Health
https://www.newsbeep.com/us/809620/

Man Who Drank Heavily and Took Steroids Without Working Out Finishes Last in Bodybuilding Debut

Man Who Drank Heavily and Took Steroids Without Working Out Went Out Boozin’, Missed Bodybuilding Final Peter Mossfield…
#NewsBeep #News #US #USA #UnitedStates #UnitedStatesOfAmerica #Fitness #bodybuilding #GINews #Health
https://www.newsbeep.com/us/809620/

#musclebuilding #aging #strengthtraining #healthyageing #healthyaging #wellnessthatworks #wellnessblogger #emotionalwellbeing #wellnesslifestyle #wellnesswarrior #healthandwellbeing #fitness #healthyaging #longevity #muscleloss #exercise #wellbeing #bodybuilding https://mastodon.social/@biohackingpathway/117074503506673889

Legs

Light weight Hack Squat:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 65kg x 10 reps
4. 80kg (176lbs) x 10 reps
5. 95kg (209lbs) x 10 reps
6. 110kg (243lbs) x 10 reps

Rest-Pause Barbell Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps
6. 110kg (242lbs) x 4 reps

Smith Machine Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg (110lbs) x 6 reps

LF Adduction (inner thighs):
1. 61 kg x 15 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps

LF Hip Abduction:
1. 61kg x 10 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps
#blog #bodybuilding #fitness #MentalHealth

Legs

Light weight Hack Squat:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 65kg x 10 reps
4. 80kg (176lbs) x 10 reps
5. 95kg (209lbs) x 10 reps
6. 110kg (243lbs) x 10 reps

Rest-Pause Barbell Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps
6. 110kg (242lbs) x 4 reps

Smith Machine Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg (110lbs) x 6 reps

LF Adduction (inner thighs):
1. 61 kg x 15 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps

LF Hip Abduction:
1. 61kg x 10 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps
#blog #bodybuilding #fitness #MentalHealth

Legs

Light weight Hack Squat:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 65kg x 10 reps
4. 80kg (176lbs) x 10 reps
5. 95kg (209lbs) x 10 reps
6. 110kg (243lbs) x 10 reps

Rest-Pause Barbell Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps
6. 110kg (242lbs) x 4 reps

Smith Machine Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg (110lbs) x 6 reps

LF Adduction (inner thighs):
1. 61 kg x 15 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps

LF Hip Abduction:
1. 61kg x 10 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps
#blog #bodybuilding #fitness #MentalHealth

Legs

Light weight Hack Squat:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 65kg x 10 reps
4. 80kg (176lbs) x 10 reps
5. 95kg (209lbs) x 10 reps
6. 110kg (243lbs) x 10 reps

Rest-Pause Barbell Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps
6. 110kg (242lbs) x 4 reps

Smith Machine Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg (110lbs) x 6 reps

LF Adduction (inner thighs):
1. 61 kg x 15 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps

LF Hip Abduction:
1. 61kg x 10 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps
#blog #bodybuilding #fitness #MentalHealth

Legs

Light weight Hack Squat:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 65kg x 10 reps
4. 80kg (176lbs) x 10 reps
5. 95kg (209lbs) x 10 reps
6. 110kg (243lbs) x 10 reps

Rest-Pause Barbell Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps
6. 110kg (242lbs) x 4 reps

Smith Machine Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg (110lbs) x 6 reps

LF Adduction (inner thighs):
1. 61 kg x 15 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps

LF Hip Abduction:
1. 61kg x 10 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps
#blog #bodybuilding #fitness #MentalHealth

Thinking about becoming a personal trainer? Here’s where to start

IPTA stood out during our research for combining an accredited certification with study support, career resources and several…
#NewsBeep #News #US #USA #UnitedStates #UnitedStatesOfAmerica #Fitness #BodyBuilding #exercise #Gyms #Health #Lifestyle #personaltraining #personaltrainingcertification #wellness #workingout
https://www.newsbeep.com/us/804925/