Seweryn Kolodziejczyk PT

Struggling to built strength in your lower body❓❓

Try this exemple of lowe body workout for you to see what it's all about🔥🔥🏋‍♂️🏋‍♂️

Do you feel like you need some help with planning your workouts, perhaps you're confused of what exercises you should include ❓❓

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Struggling to built strength in your upper body❓❓

Try this exemple of upper body workout for you to see what it's all about🔥🔥🏋‍♂️🏋‍♂️

Do you feel like you need some help with planning your workouts, perhaps you're confused of what exercises you should include ❓❓

Drop me a message now and I'll answer any question you might have✋✋

How To Perform Exercise

Chest Supported Biceps Curls this
exercise uses an incline bench to target the bicep muscles and build bigger arms.

Steps :

1.) Start off by adjusting an incline bench to a 45 degree angle.

2.) Grasp barbell in hands and lean face down against the bench, with your feet resting on the floor for support.

3.) Allow your arms to hang down at your sides.

4.) Keeping your elbow straight, raise the barbell up towards your head, contracting your biceps.

5.) In a controlled manner lower the weight and repeat.

Standing face pull

The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment.

Step-by-Step Instructions

Set up a cable pulley machine so the pulley system is positioned slightly above your head. Use the rope attachment that features two hand-holds for this exercise.

Reach up and grasp the handles with both hands with your palms facing in. Step back until your arms are fully extended, then engage your core and lean back slightly, positioning your body at a roughly 20-degree angle.

Pull the rope toward you just enough to start lifting the weight from the stack, then engage your shoulders, rolling them back to create good posture—you don't want your shoulders hunching or rolling forward. This is your starting position.

Pull the handles of the attachment straight toward your forehead. Keep your palms facing in as your elbows flare outward toward the sides, engaging the rear delts.

Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend—you want to maintain good posture throughout the exercise.

Herbst suggests adding two sets of 20 reps of face pulls to the end of a back workout. Go a little lighter than you think you need to and really focus on slow, controlled motions.

Benefits

Adds size to the rear delts, traps, and upper back muscles

Great for improving shoulder mobility and strengthening stabilizer muscles

Carries over to a stronger bench and overhead press

Give a try next time you're gonna hit your back workout, make sure to let me know how you've done. If you need any assistance with exercise selection please feel free to drop a DM. I'll by happy to help you :)

What Is a Landmine Row

The Landmine Row is an exercise designed to build strength in the back and upper arm. The Landmine Row is a pulling movement that is easily transferable to other exercises. There are many ways you can perform the Landmine Row as we will discuss later in this article. However, regardless of the Landmine Row variation you choose, you will certainly build strength in the upper posterior chain!

Starting position

Stand with a loaded landmine between your legs.

Bend at the hips and a little at the knees and grasp the landmine bar just under the plates with both hands. You can either interlink your fingers or place one hand over the other. Instead of grasping the landmine bar, you can also hook a double-row bar around it. Your back should be straight and close to horizontal.

Ex*****on

Keeping your elbows close to your body, exhale as you pull the landmine to your chest.

Hold for a count of two and squeeze your back muscles.

Inhale as you lower the landmine in a controlled manner until your shoulders stretch downward. Don’t allow the landmine to touch the floor.

Repeat.

Comments and tips

Keep your back straight and close to horizontal.

Pull with your elbows, not with your biceps.

Keep your elbows close to your body.

If new to the landmine row exercise, start light to give your lower back time to adapt.

Landmine Row Benefits

Landmine Row Benefits can be very impressive! When performed correctly and consistently over time, the Landmine Row can allow you to achieve large strength gains. Some Landmine Row Benefits include,

Increased muscular strength in the
upper posterior chain

Can train one arm at a time

Has many variations

Can use an attachment if you do not want to hold the barbell

Can reduce stress on the joints when compared to other shoulder exercises

Builds full body-strength

Has a high metabolic demand

Give a try next time you're gonna hit your back workout, make sure to let me know how you've done. If you need any assistance with exercise selection please feel free to drop a DM. I'll by happy to help you :)

Incline dumbbell bench press

The incline dumbbell bench press is a popular upper-body exercise targeting the upper pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.

Incline Dumbbell Bench Press Instructions

1.Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an incline bench.

2.To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
3.Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
4.Contract the chest and push the dumbbells back up to the starting position.
5.Repeat for the desired number of repetitions.
Benefits

▪︎Adds size and strength to the pecs
▪︎Targets the upper chest
▪︎Greater range of motion than barbell presses
▪︎Allows for natural shoulder and wrist rotation
▪︎May be more shoulder-friendly than barbell presses
▪︎Greater range of motion than barbell presses
▪︎Allows for natural shoulder and wrist rotation
▪︎May be more shoulder-friendly than barbell presses

Give a try next time you're gonna hit your chest workout, make sure to let me know how you've done. If you need any assistance with exercise selection please feel free to drop a DM. I'll by happy to help you

Single-arm dumbbell triceps extension

The single-arm dumbbell triceps extension is a popular exercise targeting the triceps one side at a time. It targets all three heads of the triceps, but when performed with the arm overhead, it can be especially effective at building the long head of the triceps. This exercise is usually performed for moderate to high reps, at least 8-12 reps per set, as part of the upper-body or arm-focused portion of a workout.

STEP 1:
Sit on a bench holding a dumbbell in one hand. Extend your arm fully and raise the dumbbell overhead while your other hand rests on your thigh.
STEP 2:
Lower the dumbbell by bending your elbow, but don't allow your upper arm to move. Get a good stretch in the triceps and stop just shy of the dumbbell touching your neck. Pause, then extend back to the starting position.

TIPS

Weight should move in a controlled manner.
Chin should remain parallel to floor and core braced throughout duration of exercise

Benefits

Adds size and definition to the triceps
Great way to target the long head of the triceps
Can be done seated or standing
Serious stretch and contraction on each arm

Give it a try next time you're gonna hit your arms workout, make sure to let me know how you've done. If you need any assistance with exercise selection please feel free to drop a DM. I'll by happy to help you

Battle Ropes- Alternate Waves
This rope exercise strengthens most of the muscles in the body. This rope training is a great way to improve upper body endurance and core strength.
In addition, playing with the rope improves coordination and makes training more interesting and challenging
The aim is to make the rope wave for a period of time.
The type of effort expended depends on the duration and intensity of the activity(rope wave and speed of movement) For example: low intensity for 5 minutes and more develops aerobic muscle capabilities. In contrast, high intensity for a short duration(1/2 minute to 2 minutes)will increase lactic acid in the muscles which is characteristic of anaerobic lactic training.