@bluebro.fit: S-Tier exercises for every major upper body muscle group #stier #exercises #musclebuildingtips #gymtips

𝓐𝔂𝓭𝓮𝓷 :

Spider curls are the best curls for biceps imo

thilo :

Lighting McQueen :

Strength 1. Leg Press – 3 × 10–12 2. Chest Press – 3 × 10–12 3. Lat Pulldown – 3 × 10–12 4. Shoulder Press – 2 × 10–12 5. Hamstring Curl – 2 × 12 6. Bicep Curl – 2 × 12 7. Tricep Pushdown – 2 × 12 8. Plank – 3 × 45–60 sec 🏃 Treadmill * Warm-up: 5 min @ 3.0 mph, 2% incline * 8 rounds: * 1 min @ 6.5 mph, 1–2% incline * 1 min @ 3.0 mph, 1% incline * Cool-down: 4 min @ 2.5 mph, 0% incline ⸻ Wednesday 🏋️1. Leg Extension – 3 × 12 2. Incline Chest Press – 3 × 10–12 3. Machine Row – 3 × 10–12 4. Lateral Raise – 3 × 12 5. Calf Raise – 3 × 15 6. Rear Delt Fly – 2 × 12 7. Cable Crunch – 3 × 15 🏃 Treadmill (Endurance & Fat Loss) * Warm-up: 3 min @ 3.0 mph, 2% * 10 min @ 3.5 mph, 12% * 2 min @ 2.7 mph, 1% * 5 min @ 3.3 mph, 10% * 5 min @ 3.5 mph, 12% * Cool-down: 5 min @ 2.0 mph, 0% ⸻ Friday 1. Leg Press – 3 × 10–12 2. Pec Deck – 3 × 12 3. Seated Row – 3 × 10–12 4. Shoulder Press – 2 × 10–12 5. Hamstring Curl – 2 × 12 6. Bicep Curl – 2 × 12 7. Tricep Pushdown – 2 × 12 8. Hanging Knee Raises – 3 × 12 🏃 Treadmill * Warm-up: 5 min @ 3.0 mph, 2% incline * 8 rounds: * 1 min @ 6.5 mph, 1–2% incline * 1 min @ 3.0 mph, 1% incline * Cool-down: 4 min @ 2.5 mph, 0% incline

Billy :

for biceps all u need (IN A LIST NOT ORDER) is deadass preacher curls, bayseing, reverse curls, and wrist curls

Isaac :

Not a single free weight workout

𝖆𝖉𝖗𝖎𝖆𝖓 :

literally only first 2 exercises for chest is enough

NickW :

Just whatever the most popular is💀

Ben :

This good?

the mr zap :

This will give you gym muscle not real life strength just so yall know

arm :

Dips and pulls ups not being here is wild

Adrian :

Reverse pec dec is for rear delta

CB2003 :

Is incline smith really that good? I always use dumbbells but I’m down to try it if it that’s good

Angel De jesus :

I don’t think u need to do t bar and rear felt flies

III :

no forearm?

B⃣ R⃣ E⃣ E⃣ :

I’ve been gyming for a year, yes I’ve lost weight I was 100kg to now 81kg I’ve gained muscle but it’s not really defined like I have to go in lighting just to see it like help?? Is it my diet, I’m not training hard enough like someone help

Yusef Gharby :

I pick one or I do all of it?

😵‍💫 :

biceps: seated incline curls, hammer curls, and spider curls/preacher.

Razgriz :

do you need to do all that or you only need to pick for each muscle?

𝓡𝓮𝓪𝓵𝓝𝓸𝓿𝓪 :

подскажите пж, как им можно накачать грудь

Yoonaaa :

Is peck deck and inclide dumbell press enough for chest? no need for any lower chest exercise?

17 :

Chest press and pec flys in the same day?

inv_to_xbox_party :

Please, somthing for forearm

Yushin ☦️ :

What about Spider Curls for biceps?

Alex :

Thank you Blue Spiderman

amoney1041 :

what do i sub out for t bar if my gym don’t have one