💪 Workout of the Day: The 500 Rep Arm Assault 💪
Start with 30 minutes of cardio. Pick your weapon:
🏃 Incline Treadmill
🚣 Row Machine
🪜 Stair Climber
⭕ Elliptical
Then it's time to go to work...
🔥 500 Total Reps
💥 6 Exercises
⚡ 3 Different Rep Schemes
Phase 1 – Progressive Overload
• Barbell Curls
• Close-Grip Incline Bench Press
20 • 15 • 10 • 5 reps
⬇️ Reps go down. Weight goes up.
Phase 2 – Volume, Volume, Volume
• Cable Curls
• Tricep Pushdowns
Keep moving. Chase the pump.
Phase 3 – Finish the Job
• Dumbbell Hammer Curls
• Overhead Tricep Extensions
🔥 50-rep drop sets to failure. Don't stop until the tank is empty.
This workout isn't about being comfortable. It's about earning every rep and finishing stronger than you started.
Now grab a training partner, crank up the music, and have some fun. Let's get after it! 💪
FTH Fitness
Share
My name is Lance Card and I am Firefighter and also a Certified Personal Trainer.
For the past several years I have been helping fellow firefighters and others train to become their best version.
🚨 FTH FITNESS - OPEN TRAINING SPOT! 🚨
I've got ONE opening for a 6:30 a.m. training session!
💪 45-minute workouts.
🔥 Perfect for someone just starting their fitness journey or someone ready to take their training to the next level.
Tired of the same old workout routine? Ready to mix things up? Ready to be challenged? Then let's get after it!
Hard work always pays off. The only thing standing between you and your goals is the decision to start.
📩 Message me today to claim the spot.
No excuses. No more waiting. Your future starts now!
Happy birthday Superman!
Squat P.R. on his Birthday!!!
Keep pushing! Keep having fun!
08/02/2026
A big shoutout to Jace! 👏
Over the last 30 days, he's put in the work. Between workouts and the demands of band camp, he's stayed consistent and dropped over 10 pounds.
Hard work always beats excuses.
If you've got a goal, stop talking about it and start working for it. Stay consistent, trust the process, and let your results do the talking. 💪
Keep showing up!
Just keep showing up and doing the work!
Three years of chasing one goal.
Today, it finally happened.
225 pounds for 35 straight reps... at a bodyweight of only 210 pounds.
Nobody handed it to me. Nobody did the work for me. It came from showing up on the days I was tired, the days I didn't feel like training, and the days I wondered if I'd ever get there.
Be accountable to yourself.
Quit waiting on motivation. Build discipline.
Whether it's becoming better at your job, being a stronger husband, wife, parent, teammate, or simply getting off the dang couch and making a move... your future is built by what you do today.
Set the goal. Chase it. Crush it.
Then set another one.
Your best life is waiting on the other side of the work. 💪
Click here to claim your Sponsored Listing.
Location
Category
Contact the school
Website
Address
Waycross, GA
31503