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Zacperna

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zacperna

Zac Perna

Followers: 510,050
Following: 765
Media: 1,573
GUYS AND GIRLS, By zero demand, I give you my leg workout. “Zac what’s your leg routine mate?! Dying ...
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GUYS AND GIRLS, By zero demand, I give you my leg workout. “Zac what’s your leg routine mate?! Dying to know” - Zac Perna. ⁣ Srs Though all you need is some dumbbells or a rock for the creatively challenged. ⁣ 👉Full Workout Below: be sure to like and save for my engagement on Instagram :)
___________________⁣ 🔥 EXERCISE 1: Bulgarian Split Squat: 4x 15/10⁣ (control the way down and pause) ⁣ 🔥 EXERCISE 2: DB RDLs: 4X15⁣ (As low down as you can go without rounding your back. Mine’s tight AF now so I have 0 movement) ⁣ 🔥 EXERCISE 3: DB Reverse Lunge: 4x15⁣ (try not to bicep curl)⁣ 🔥 EXERCISE 4: DB Goblet Squats: 4x20⁣ (toes pointed out. Elbows tucked in your knees-abduct hips at the bottom) ⁣ 🔥 EXERCISE 5: DB Single Hip Thrusts: 4x12⁣ (Dog licking leg isn’t ideal) ⁣ 🔥 EXERCISE 6A: Heels Elevated Front Squat: 3x12⁣ (This will kill the quads) ⁣ 🔥 EXERCISE 6B: Pulsing Squats: 3x15⁣ (RIP glutes) ⁣ Bonus for fun: Donkey Calf Raises⁣ (If you have no life) ⁣ ___________________⁣ This is ideal if you want to spend $50 on dumbbells instead of buying a gym like this idiot Haha. ⁣ 🚨 ALSO: My online coaching plans are a legitimate 60% off fo provide you guys with unlimited home workouts and a personalised diet plan to stay on track during this period. Link in my bio :) ⁣ Outfit: @Gymshark Arrival Shorts and muscle fit base Mint T (It’s mint).⁣ Song: winning- fastlane Wez x M Huncho⁣ #DumbbellWorkout #LegWorkout #HomeWorkout #Gymshark @gymsharktrain #EHPLabs
Isolating before it was mandatory. Comment what you’re looking forward to most at the end of all ...
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Isolating before it was mandatory. Comment what you’re looking forward to most at the end of all of this? I want to hear it! It’s amazing what simple things you take for granted! But for the mean time, stay home and stay safe fam 🙏🏽
This week’s episode of doomsday preppers shows a nutcase saying I told ya so. ⁣ <span class="emoji emoji1f449"></span> TAG SOMEONE! ⁣(I ...
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This week’s episode of doomsday preppers shows a nutcase saying I told ya so. ⁣ 👉 TAG SOMEONE! ⁣(I really lost the plot for this one)
<span class="emoji emoji1f4aa"></span> As Promised, a Home Push Workout! Remember to like and Save! ⁣⁣ Stay committed to your routine ...
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💪 As Promised, a Home Push Workout! Remember to like and Save! ⁣⁣ Stay committed to your routine and get a pump with just a backpack, a few dumbbells and a dog. If you don’t have dumbbells (buy them or grab a heavy object). If you don’t have a dog, I feel very sorry for you.⁣⁣ ⁣⁣ 👉Full Workout Below
___________________⁣⁣ 🔥 EXERCISE 1: Weighted Pushups: 4x Max⁣⁣ 🔥 EXERCISE 2: DB Fly Tri Set: 4X 12/12/Max⁣⁣ 🔥 EXERCISE 3: DB Side Raises 30s: 4x 30⁣⁣ 🔥 EXERCISE 4A: DB Front Raises: 4x12⁣⁣ 🔥 EXERCISE 4B: DB Shoulder Press: 4x12⁣⁣ 🔥 EXERCISE 5: Close Grip Pushups: 4x Max⁣⁣ 🔥 EXERCISE 6: DB Overhead Extension: 4x12⁣⁣ ___________________⁣⁣ Also guys, I want to give a shoutout to @Gymshark. Every Hour from 10-10, they’re going live with personal trainers for free workouts around the world and home workouts are free on the GS App. ⁣⁣ ⁣⁣ Preworkout: @EHPlabs Oxyshred ⁣ Outfit: @Gymshark HIIT Tank & Legacy Bottoms.⁣⁣ Song: Headie One : Both Instrumental ⁣⁣ #DumbbellWorkout #PushWorkout #Chest #Shoulders #Triceps #Gymshark @gymsharktrain
Lucky these home workouts are keeping me sane during isolation 🤪.⁣ <span class="emoji emoji1f449"></span>Tag your mates and try this ...
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Lucky these home workouts are keeping me sane during isolation 🤪.⁣ 👉Tag your mates and try this workout for a clean house and a happy dog. ⁣ (Exercise 3 is harder than it looks) ⁣ #HomeWorkouts #YouGotATowelYouGotAGym⁣ #Gymshark Muscle Fit T & New SC Shorts
<span class="emoji emoji1f4aa"></span> BRUTAL (DUMBBELLS ONLY) ARM WORKOUT: ⁣ Whether or not your gym is closed, grab a pair of dumbbells ...
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💪 BRUTAL (DUMBBELLS ONLY) ARM WORKOUT: ⁣ Whether or not your gym is closed, grab a pair of dumbbells and hit this workout for an Arm #PumpOfTheGods. ⁣Like and Save This! ⁣ ⁣⁣ 👉Full Workout Below
___________________⁣⁣ 🔥 SUPERSET 1: ⁣⁣ 1A: Alternating DB Curl: 4x10⁣⁣ 1B: Single Arm DB Extension: 4x12⁣⁣ ⁣⁣ 🔥 SUPERSET 2: ⁣⁣ 2A: DB Hammer Curl: 4x12⁣⁣ 2B: DB SkullCrusher: 4x10⁣⁣ 2C: DB Close Grip Press: 4x Max⁣⁣ ⁣⁣ 🔥SUPERSET 3: ⁣⁣ 3A: Concentration Curl: 4x10⁣⁣ 3B: Close Grip Pushups: 4xMax⁣⁣ ___________________⁣⁣ ⁣⁣ Outfit: @Gymshark HIIT Range (Shop Link in My Bio) ⁣ Song: Headie One : Charades ⁣⁣ #DumbbellWorkout #Biceps #Triceps #Gymshark @gymsharktrain
Every Comment = $1 Donation to the REAL heroes of today... Influencers. ⁣ ⁣ <span class="emoji emoji1f449"></span>Kidding but tag someone ...
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Every Comment = $1 Donation to the REAL heroes of today... Influencers. ⁣ ⁣ 👉Kidding but tag someone and don’t take yourself too seriously 😂. Cheers for the shorts @_tucann_
AT HOME BACK AND BICEPS WORKOUT: Save This and leave a comment if you want to see more! ⁣ <span class="emoji emoji1f449"></span>You’ll Need ...
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AT HOME BACK AND BICEPS WORKOUT: Save This and leave a comment if you want to see more! ⁣ 👉You’ll Need 2 Sets of Dumbbells: 1 Medium and 1 light set. ⁣ (If you don’t have equipment, either buy it or grab anything with a handle and go nuts)⁣ ___________________⁣ Full Workout: ⁣ 🔥 EXERCISE 1: ⁣ DB Row Variation: 4 Sets ⁣ 10 Half reps (Top)
12 Full Reps ⁣ ⁣ 🔥 EXERCISE 2: ⁣ 2A: Rear Delt Row: 4x15⁣ 2B: Rear Delt Fly: 4x12⁣ ⁣ 🔥 EXERCISE 3: ⁣ Pullups: 5x Max
(Use a bar if possible or worst case a towel on a tree like a savage). ⁣ ⁣ 🔥 EXERCISE 4: ⁣ Inverted Bodyweight Rows: 4x20+⁣ (Focus on getting a big squeeze here) ⁣ ⁣ 🔥 EXERCISE 5:⁣ DB Pullovers: 3x15+
(Use a towel/pillow to prop your back up) ⁣ ⁣ 🔥 EXERCISE 6:⁣ A: DB Bicep Curls: 4x12⁣ B: Light Hammer Curls Elbows Forward: 4x12⁣ C: Light Hammer Curls Elbows Back: 4x12⁣ ⁣ ___________________⁣ Take each set til failure if possible. If it takes you 30 reps with 5 second negatives, isometric holds and zero rest time then so be it ⁣ ⁣ Wearing New @Gymshark Block Stringer and SC Bottoms 🤫 ⁣ #HomeWorkout #BackAndBiceps #PullWorkout #Gymshark @gymsharktrain
DJ Cardi-O playing live at your local gym until 2021 <span class="emoji emoji1f3a7"></span> <span class="emoji emoji1f449"></span>Swipe for an UNREAL set..
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DJ Cardi-O playing live at your local gym until 2021 🎧 👉Swipe for an UNREAL set..
⁣Quick one on one with you guys about the current situation. A few of my thoughts: ⁣ ⁣ 1️⃣Prioritise ...
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⁣Quick one on one with you guys about the current situation. A few of my thoughts: ⁣ ⁣ 1️⃣Prioritise the health of you, your family and friends. Look after each other and make sure you’re there for support and practice healthy hygiene. ⁣ 2️⃣Stop worrying so much about your muscles. If you want to train at home, do so because you WANT to. Not because you’re scared. I’ll be posting some home workouts up here soon for those who want them but DON’T STRESS. A few banded exercises for 10 reps won’t do shit. If you really want a workout from home you’ll need to push it HARD, otherwise just enjoy the recovery and don’t be scared to rest. 2 weeks off gym won’t kill you (🤞) just enjoy maintenance calories! ⁣ 3️⃣ Look after your MENTAL HEALTH. Practice stress management and maybe get active through other activities like walking, yoga or calisthenics because you’ll FEEL good. Not because it will save your gains. ⁣ ⁣ Let’s lift each other up and be positive 🙏🏽⁣
Yesterday’s Arm Work for a bit of weekend fun (yep…I probably need to find some new hobbies). Have ...
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Yesterday’s Arm Work for a bit of weekend fun (yep…I probably need to find some new hobbies). Have a good weekend fam! ⁣ _________________________⁣ 🔥FULL WORKOUT🔥⁣ ⁣ 💪Preacher Machine: 4x10⁣ 🦾Dip Machine: 4x10⁣ ⁣ 💪Seated DB Curl (Palms Forward): 4x10⁣ 🦾Overhead DB Extension: 4x12⁣ ⁣ 💪Rope Hammer Curl: 4x12⁣ 🦾Overhead Rope Extension: 4x12⁣ ⁣ 💪Single Arm Cable Curl: 4x12⁣ 🦾Cable Pushdown: 4x10⁣ _________________________⁣ ⁣ 👉I superset biceps and triceps so I try to make the exercises as close together as possible to avoid moving too much or having to talk to mr steal yo bench. ⁣ ⁣ 👟 Muscle Fit Base T and SC shorts: @Gymshark ⁣ 🎧 Banger: @theBugzyMalone -Beauty & The beast ⁣ #massivefam #gymshark #biceps #triceps #workout #EHPLabs @gymsharktrain
What events in Australia are like… KIDDING. But @EHPLabs have postponed the event for next week ...
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What events in Australia are like… KIDDING. But @EHPLabs have postponed the event for next week until further notice! (So all tickets have been refunded). STAY SAFE PPL
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