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Dumbbell pullovers. Great chest and lat exercise. Slight bend in the elbows, and make sure the upper back is stable against the bench if you are doing this exercise like I am with the legs out. You want the hips lower than the shoulders to really expand the rib cage. Bring the weight to where your upper arms are almost parallel with the ground. Really feel the stretch in the lats and chest here, then right back up until full contraction of the muscles - where the dumbbell is just above you chest.#lats #latcity #chest #pecs #pullovers #back #backday #gains #lift #health #fitness #personaltrainer #ptwithjtbrah

Hyperextensions aka back extensions. Great exercise to target your spinal erectors, without having to do heavy deadlifts. Having a strong lower back = strong core and you will be less prone to injuries in that area. You can actually work this muscle 7 days a week, because it is a stabilizer muscle for the most part and will help in all areas in and out of the weight room. I injured my lower back twice in my life and I believe these have been key in maintaining my lower back strength, as well as keeping me injury-free. I do these every other workout at the end, make sure the weight is something you can control and keep the chest up when extending at the top. #hyperextensions #backextensions #lowerback #spinalerectors #back #core #fitness #gym #lift #gains #health #personaltrainer #ptwithjtbrah

Dumbbell lateral raises. Slowed down here to show form and execution. There is a slight jerk at the bottom of the movement to bring the torso in a more upright position, which is fine because there's no tension in the delts at the bottom. This is a staple exercise to me for any shoulder, upper body or push workout. I will start posting Q&As with each post so let me know what you guys are wondering about regarding your training, recovery or anything related. Prior to this workout I did a warm up on the treadmill for 10 minutes, 3 mph at an incline and then shoulder mobility drills. #shoulders #shoulderday #delts #lateralraise #gym #lift #gains #health #fitness #personaltrainer #ptwithjtbrah

Cardio is essential for warming up, but overlooked as a tool only for cutting or losing weight. You want to always start with 5-10 mins of cardio, anything that will raise and maintain a higher heart rate but nothing intense. This raises your body temperature and primes your body for what's to come. All of my injuries I sustained because I went in the gym cold and tight, and pulled a muscle. Trust me, this and a quick mobility routine at the beginning of your workout will make your fitness lifestyle sustainable and long term!#cardio #health #fitness #warmup #gym #lift #personaltrainer #ptwithjtbrah

I have been going all out on my last sets for each exercise. So say I did 2 sets of 12, on my last set I will go to failure and do as many as I can. Great way to gauge how much energy you have and if you feel good on a day then get those extra reps in! On days I don't feel 💯 I will stick to the basic rep schemes, but here I did 25 reps cause I was feeling great. It doesn't necessarily have to be more reps. Lifting a weight more efficiently or slower can also be progress. Progressive overload is the key to success in the gym💪🏽 Sometimes I will do a dropset and keep going or even go for an extra set. #chest #pecs #chestday #chestpress #gains #gym #fitness #health #lift #personaltrainer #ptwithjtbrah

Question of the day: "what's the best routine and what's your routine?" Another common question I get asked. The truth is there is not one single workout program that is better than the rest. What is best however, is what works for you with your schedule and fitness goals. Everyone can't spend 6 out of 7 days at the gym, unless you want to. Some people can only be there 2-3 days a week, which is better than 0 a week. Mapping out your schedule and choosing a goal specific training program is ideal for everyone. For me, it is about the gains and slowly increasing muscle mass while keeping fat gain to a minimal. For others it may be fat loss, strength, explosiveness, power, agility, speed, flexibility or even just mobility and movement. The more focused your training goals are the clearer your objectives are and the more likely you will stick to your routine. I train 5-6 days out of the week simply because I enjoy training. #programming #training #gym #fitness #health #workout #lift #gains #personaltrainer #ptwithjtbrah

MOST RECENT

Was going to skip #legday today but the voice inside me said 'no!' #hacksquats here and I finally found a gym that has one of these bad boys. I've had the luxury of using one for the past month and I can already see the #gains I'm making. The hack squat takes out core/lower back so you can focus more on the leg movement. Worked up to 4 plates with knee wraps for a set of 5. I'm hoping to be able to rep 4 plates by the end of the year without wraps. #legs #quads #hamstrings #lift #gym #fitness #health #personaltrainer #ptwithjtbrah

#hammerstrength incline press. Second chest movement for today's workout. This machine is great to bring up the #upperchest while also allowing you to push heavy weight safely in comparison to free weights. It also allows you to work each pec separately like dumbbells, but in a fixed path without the need to stabilize the weight. Anyone looking to bring up their chest should definitely incorporate these into their training. #chestday #chest #upperchest #inclinehammerstrength #inclinepress #pecs #gains #lifting #gym #fitness #health #personaltrainer #ptwithjtbrah

Cable pullovers performed at the end of my #backworkout Halfway into my set one side of the machine unhinged 😩😩 These are also useful as a warm-up for the muscles prior to your main movements. Did a #burnoutset and got double my reps! I like to incorporate sets to failure occasionally, and especially at the end since there's nothing left afterwards. I like these because you work each lat separately, and with cables the tension is a lot more evenly distributed than dumbbells. If #pullovers are not in your routine I highly suggest giving them a try! #pullday #backday #pull #lats #latcity #cables #lifting #gym #gains #health #fitness #personaltrainer #ptwithjtbrah

What did everyone workout today? Hit a solid back session and did some dumbbell rows near the end. While I enjoy doing my #barbellrows the dumbbell variation allows a better stretch at the bottom, more range of motion and a superior contraction (in my opinion). #dumbbells #rows #backday #back #pullday #pull #lats #latcity #gains #lift #health #fitness #gym #personaltrainer #ptwithjtbrah

Reverse pec fly. My favorite rear deltoid exercise. With your chest supported on the pad, this machine allows you to really isolate the muscle. It's important that you do not bring your elbows all the way back, nor add too much weight since your traps will easily take over. Higher reps, slower negative, and a slight pause. #reversepecdeck #reardelts #shoulderworkout #shoulders #deltoids #workout #lifting #gains #fitness #health #gym #personaltrainer #ptwithjtbrah

Rowing emphasized back workout going down today. Rows build thickness and that's one of my training goals this year to add more density in my back. Landmine close-grip rows, chest supported t-bar rows and dumbbell rows have been staples. #rows #backday #landminerows #barbellrow #dumbbellrow #lats #latcity #gains #lifting #health #fitness #personaltrainer #ptwithjtbrah

Barbell curls, powered by #ketones and #coffee Finished off today's grueling back workout with a handful of bicep exercises. I prefer adding #biceps with #back and #triceps with #chest or even dedicate an entire day to biceps and triceps. Just make sure you are training everything with just as much #intensity or you will end up a #curlbro and friends never let friends become #curlbros

The benefits of dedicating an entire training session to #arms allows you to go heavier, with more volume - whereas training them at the end of your workout will not allow the same capacity, so you have to make adjustments. #backday #pullday #curls #arms #fitness #health #gym #lift #gains #veins #pump #exercise #health #personaltrainer #ptwithjtbrah

Dumbbell shoulder press to start our #shoulders workout. Maintain tightness in the traps against the bench, and only a slight curve in the spine, this is one of those exercises people tend to hurt themselves with improper technique - myself included. Make sure the dumbbells do not travel behind you too much, keep them face level as much as possible. #delts #dumbbellshoulderpress #dumbbells #push #gym #lift #gains #health #fitness #personaltrainer #ptwithjtbrah

Some #incline action from today. Started with #inclinedumbbellflys for pre-exhaustion, then did presses afterwards. If you've never started with flys give it a try. My gym only has dumbbells up to 90lbs, so I have to think strategically about my exercises. This way the 80lbs feel like 100lbs and still makes it challenging. You can apply this to any bodypart/routine. #chestday #chest #incline #pecs #dumbbells #lift #gains #gym #health #fitness #press #fitfam #personaltrainer #ptwithjtbrah

#thisisntevenmyfinalform and #dumbbellpullover time! These require decent shoulder mobility, so do not be discouraged if you can't bring the dumbbell as low. Start with a lower weight, work on the stretched position and slowly the weight will come. This is an #oldschool exercise you don't see anyone do, because they are hard! Great to perform on any upper body workout, hits the #serratus and #abs not just your #lats and #chest #pullovers #fitness #goldenera #dragonballz #frieza #dumbbells #workout #gains #swole #fitness #lift #gym #health #personaltrainer #ptwithjtbrah

Switched things up today and threw in #deadlifts to start off my #backday Got 365x5, 385x5 and then capped it off with 345x8. This is my last set here, form breakdown is noticeable towards the end, but I wanted 8 reps. You see this #curlbro at the end blocking the view? Him and his #teamnogains kept coming near us while we were deadlifting. 😤😤😤#back #compound #lats #latcity #gains #lift #health #fitness #gains #fitness #personaltrainer #ptwithjtbrah

#shoulder #triset goin' down today for #delts I am starting with cable lateral raises, followed by cable facepulls and then finishing off with cable front raises. I don't often use trisets, because it challenges you physically and mentally, not to mention you have to use less weight to keep the reps going. Had some #preworkout today so energy levels were high, so why not. If you guys are feeling good on a day, take advantage of that and push yourself. Throw in trisets into your workouts here and there, and only one of these bad boys per workout is my advice. #shoulderday #bouldershoulders #lateralraise #cables #facepull #frontraise #gym #fitness #gains #lift #health #aesthetics #muscles #swole #personaltrainer #ptwithjtbrah

Some #hammerstrength #lowrow action right here from my back workout earlier this week. As the name suggests, it is a diagonal #row where you pull from the bottom towards your abdomen. Great machine to include in any program. #backday #backworkout #lats #latcity #gains #gym #lift #health #fitness #personaltrainer #ptwithjtbrah

One of the #rows done today for #back #backday this is known as the barbell landmine close-grip row. The key to this exercise is to make sure your hamstrings/glutes/lower back are all stabilizing your body so you can properly pull the weight to your abdomen. I like to let my lats stretch at the bottom, before I pull it and make sure each set I do has a good tempo. This is great to bring up that thickness in the back and for your lower lats. #lats #latcity #gains #health #fitness #gym #trainer #lift #personaltrainer #ptwithjtbrah

Finished off today's chest session with these #freemotion low cable flys to hit the upper chest. Notice how my elbows are slightly bent, and as I bring them up they come towards my sternum. Chest up, and allow your pecs to stretch at the bottom - then contract at the top when your elbows are closest. #chest #chestday #pecs #chestfly #cableflys #gym #gains #health #fitness #lift #fitness #personaltrainer #ptwithjtbrah

Want to make your workouts more explosive? Throw in explosive movements! Like this one, the pendlay row. Explosive and powerful pull, and then drop the bar. So there is no negative here, all pulling power.

Adding in exercise variations are crucial to progress in the gym. Different styles of the same exercises emphasize different muscles and fibers, so try out all kinds of exercises! #row #pendlayrows #back #backday #lats #explosive #power #barbell #gym #gains #health #fitness #lift #personaltrainer #ptwithjtbrah

#Yates #rows second rowing movement of my back workout from today. Targets upper/mid traps and lats. Kind of reminds me of the hammer strength low row exercise, but requires more stability since it's a barbell. Shout out to @gordonpalagi for filming. #backday #lats #gains #lift #health #fitness #fitness #personaltrainer #ptwithjtbrah

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