Train4

Get fit with new boot camp group sessions 💪🏽 dm for more info.

Master Trainer DM for more information and sessions booking with
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Post shoulders with - 😈💪🏼

BE YOUR OWN HERO .
Look in the MIRROR.... That’s your COMPETITION .
Hurry up get in touch with your personal trainer’s and or DM .

we always believe in sharing knowledge; DM your personal trainer for a Special 12 Weeks Challenge Form Fat to Fit
How to motivate yourself to reach your fitness goals 💪🏽

Determine why you want to be fit - define all the reasons you want to lose weight and write them down.

Have Realistic Expectations - Don’t expect this to happen over night. You need to be consistent.

Focus on your goals - always have a clear vision in mind

Pick a Plan That Fits Your Lifestyle - you’re in the for a long time, it needs to be sustainable.

Keep a Weight Loss Journal - keep track of your results to learn what works best for you and to ensure you’re staying on track.

Celebrate Your Successes - give yourself credit.

Find Social Support - surround yourself with likeminded individuals.

Make a Commitment - consistency is key.

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I see a lot of people making fun of leg extensions and calling it the most useless leg exercise there is. They all say that if you’re trying to build muscle, you shouldn’t ever waste your time using it. I’v

Please note that we’re talking strictly about muscle growth here. If all you care about is strength and “functional” performance, that’s a whole other story.
But if all you care about is building muscle on your quads, then my answer is simple… leg extensions are great.

The fact that I just said the leg extension machine can serve a beneficial role in your muscle building routine is the kind of thing a lot of stupid people will see and immediately interpret the wrong way. To clarify, here’s what I’m definitely NOT saying: That you should do leg extensions instead of exercises like squats, deadlifts, split squats, lunges or leg presses. Use them together to build great quads 💪🏽

Monday means CHEST WORKOUT DAY
Read below for tips! with & .
The Pectoralis major is a big muscle that covers each side of the front of your chest. It’s role is to turn the arm inward and to pull your arm forward and down. Pectoralis minor is directly under pectoralis major. It's attached to your third, fourth and fifth ribs at the bottom, and at the top it's attached to the front of your shoulder blade. It helps pull your shoulder blade down, and it helps hold your shoulder down when you have to push down with you.

Theory:
The chest is a muscle that is hit best by heavy pressing movements. as the chest looks best with mass and the best way to get mass is by using heavy pressing movements. It is important to remember to try keep the chest muscle isolate and eliminate as much shoulder action as possible.

CHEST ROUTINE
1
BARBELL BENCH PRESS - MEDIUM GRIP
5 sets of 12

2
BARBELL INCLINE BENCH PRESS MEDIUM-GRIP
4 sets of 10

3
DIPS - CHEST VERSION
3 sets of 6 reps

4
CABLE FLYS
4 sets 15 reps

At Train4 we don’t just train, we educate them. So they know what to do next.
Connect with your Train4 Trainer’s and for more info; How and When to Train Your Core.
Here's what you need to know...
1: To fully train the core, you need to do anti-extension work, anti-rotation work, and anti-lateral flexion work. And you need to do it at a specific time.
2: The core has two major tasks. It prevents unnecessary movement and it transfers force between the upper and lower body.
3: To prevent injury, activate the core. Do it every workout before you touch a barbell.
4: The glutes are also a part of the core. Do exercises that activate them before any lower body work.

Looking to burn some calories this summer? DM and your personal trainers . Team fueled up by
Step 1 - grab a bike
Step 2- 5 min warm up (level 4 ) above 90 rpm
Step 3- 1 min level 10 above 90 rpm 30 seconds level 7 all out for. Control your breathing during your recovery !!! Repeat x 10
Step 4- level 3 for 5 min warm down to flush the lactic acid out of your legs.
Total workout = 25 mins.

You can’t be fat and fast, too; so lift, run, diet and train. Train with Train 4 . DM and for you Personal Training sessions.

Thinking about starting you’re journey to being the best version of you ? when you start to look better, you feel better, you feel stronger, You’re life has structure. With this you will gain more confidence in all aspects of you’re life. DM & and start your training today