Tiktok កំពូល ១០០ សម្បទា វីដេអូ (កាណាដា)

✅ Forearm Exercise Variations (KNOW THE DIFFERENCE!) If you use an underhand grip and perform barbell wrist curls, you'll work the forearm flexors (inner forearms). If you use an overhand grip and perform barbell wrist extensions, you'll work the forearm extensors (outer forearms). If you stand up and perform overhand (reverse) grip barbell curls, you'll target the brachioradialis. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #forearms #forearmworkout #forearmsworkout

Safe to say she didn’t hate it😅🙌🏼 #fyp #family #thistown

✅ Dumbbell Bicep Curl Variations (KNOW THE DIFFERENCE!) If you use a supinated grip to perform bicep curls, you'll primarily work your biceps. If you use a neutral grip, you'll shift the emphasis to the brachialis and brachioradialis; you'll still be working your biceps but to a lesser extent. If you use a pronated grip, you'll shift even more workload to the brachioradialis and even less workload to the biceps. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #dumbbellbicepworkout #bicepcurl #bicepcurls #bicepcurlvariations

so grateful for you guys, love you all so much 🥹🫂🤍

Carve your Body with Face Pulls ⚠️ . Here are the 3 main variations of Face Pulls, you want to be aware of. When Pulling the Rope to your Chest, this will emphasize your Mid-Back. ✅ When Pulling the Rope to Eye Level, this will emphasize your Rear Delts. ✅ Lastly, when Pulling the Rope the Head, this will emphasize the Side Delts & Traps. ✅ Save this for next you want strengthen your Rotator Cuffs. 🔥 Keep crushing it saiyans . #back #backworkout #shoulders

The PERFECT Incline Bench Press ✅ 1. Use a Full Grip, Not a Thumbless Grip Always wrap your thumbs around the bar to ensure a secure grip and prevent the bar from slipping out of your hands. 2. Keep Your Elbows Tucked Avoid flaring your elbows out excessively. Instead, tuck them slightly so your forearms stay roughly vertical during the lift for better shoulder stability. 3. Maintain a Neutral Wrist Position Don’t let your wrists bend too far back. Keep them straight and aligned with your forearms to improve force transfer and reduce strain. 4. Lower the Bar to the Correct Spot Avoid lowering the bar to your collarbone, as this can cause elbow flare and increase the risk of injury. Instead, aim to lower the bar to your upper-to-middle chest for optimal form and safety. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #inclinebenchpress #benchpress #benchpresstips

Too easy ? Add weights 👀 #Fitness #fyp #mobility

✅ Glute Kickback Variations (KNOW THE DIFFERENCE!) If you kick your leg straight back, you'll primarily work the gluteus maximus. If you point your toes outward and kick diagonally back at a 45 degree angle, you'll work the gluteus medius and maximus. If you point your toes to the side and lift your leg outward, you'll primarily work the gluteus medius and minimus. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #glutekickbacks #cablekickbacks

✅ Cable Triceps Exercise Variations (KNOW THE DIFFERENCE!) When performing tricep pushdowns with a cable D-handle, all three heads of the triceps are engaged. However, your grip determines which head is emphasized: Overhand grip: Focuses on the lateral and medial heads. Underhand grip: Shifts more emphasis to the medial head. Neutral grip (side-facing): Turn to the side and perform cross-body tricep extensions to target the long head. Adjust your grip to target different parts of the triceps for well-rounded development. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #tricepspushdown #triceppushdown #tricepsextension #cableextension

Barbell Row Variations (KNOW THE DIFFERENCE!) If you use a wide grip and pull the barbell to about chest height, you'll work the lateral delts. If you use a narrow grip and pull the barbell up to your collarbone, you'll work more of your upper traps. If you bend over and perform wide grip rows like this, you'll work the rear delts and traps. If you pull towards your upper abs using a narrow grip, you'll work the middle to lower traps and lats. Exercise 1: Wide Grip Upright Rows Exercise 2: Close Grip Upright Rows Exercise 3: Width Grip Barbell Rows Exercise 4: Close Grip Barbell Rows Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #uprightrow #barbellrow

Follow God, pray, & leave it in His hands 🤲🏽

✅ Barbell Row Variations (KNOW THE DIFFERENCE!) The barbell row engages all the muscles of your back to varying degrees, depending on your grip and pull technique. Using an underhand, narrow grip and pulling just below your belly button places greater emphasis on the latissimus dorsi. Opting for a medium-width grip and pulling towards just above your belly button targets the mid-back. Meanwhile, a wide grip and pulling towards your lower chest focuses on the upper back muscles. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #barbellrow #barbellrows #backrow

Sisters in Christ never settle for less & brothers we must strive to be that man of God 🙏🏽

Lunge Variations (KNOW THE DIFFERENCE!) Forward lunges: Stepping forward while holding dumbbells primarily targets the quadriceps, with secondary activation of the glutes and hamstrings. Reverse lunges: Stepping backward shifts more of the workload to the glutes and hamstrings, although the quads remain engaged. Curtsy lunges: When stepping backward and crossing one foot behind the other, the focus shifts even more toward the gluteus medius and minimus, as well as the adductors, compared to a standard reverse lunge. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #lunges #forwardlunge #reverselunge #curtsylunge

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✅ Bulgarian Split Squat Setup & Form Tips (DO THIS!) 1. Setup: Sit on a bench and extend one leg straight out in front of you to determine the ideal placement for your front foot. Stand up, position your front foot where it was extended, and place the top of your back foot on the bench behind you. 2. Back Foot Placement: Rest the top of your back foot on the bench rather than balancing on your toes. This reduces strain and improves stability. 3. Leg Positioning: Avoid keeping your legs and feet in a perfectly parallel line. Instead, maintain a slight gap between them (hip-width apart) for better balance and control. 4. Body Angle for Quad Focus: Keep your torso upright during the movement to target your quads more effectively. 5. Body Angle for Glute Focus: Lean your torso slightly forward to shift more workload onto your glutes. Your quads will still remain actively engaged. 6. Adding Glute Emphasis with Contralateral Weights: Hold a single dumbbell in the hand opposite your working leg to increase the challenge on your glutes through an offset load. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #bulgariansplit #splitsquat #splitsquat

post-workout smoothies hit different 😭

✅ The Perfect Lying Triceps Extension (DO THIS!) 1) Use a Thumbless Grip: A thumbless (or "suicide") grip positions the bar closer to the base of your palm, reducing wrist strain and making it easier to keep your elbows tucked. A full grip (with thumbs wrapped around the bar) isn't necessarily wrong, but it often causes elbows to flare, which can compromise form (as discussed in the next point). 2) Tuck Your Elbows: Keep your elbows tucked throughout the entire movement. Flaring them out increases the risk of elbow pain and activates your shoulders and chest, turning the exercise into a partial chest fly rather than isolating the triceps. 3) Angle Your Upper Arms Slightly Back: Position your upper arms at a slight backward angle instead of vertically straight. This improves the range of motion by allowing you to lower the bar further behind your head, maximizing the triceps stretch. It also ensures the triceps remain engaged at the top of the movement. Keeping your upper arms vertical reduces the range of motion (as the bar can only lower to your forehead) and minimizes triceps tension when your arms are fully extended. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #lyingtricepsextension #skullcrusher #tricepsextension #tricepextension

WE’RE ALL BACK 🔥 // full workout on instagram

Trust in God’s perfect timing 🤲🏽