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
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
💪 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
💪 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
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
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)
🔥 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
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 🙏🏽