Abooyeah Fitness Trainer

Your tight shoulders and stiff lower back are ruining your lifts.

If you can’t move well, you won’t lift well.

This 20-minute mobility routine opens up the shoulders, lats, chest, trunk, and lower back so you can squat deeper, hinge cleaner, and press without fighting your own body.

Routine:
1️⃣ Standing Reach-Up Back Rotation Stretch
2️⃣ Corner Wall Chest Stretch
3️⃣ Seated Shoulder Stretch
4️⃣ Standing Abs Rotation Stretch
5️⃣ Fixed Bar Back Stretch
6️⃣ Shoulder Transverse Abduction

1x30s hold each.

Stop treating mobility like filler work.

Save this before your next session.

30 minutes. 5 movements. Zero junk volume.

Most lower body training is packed with filler movements that do nothing for real strength, power, or athletic development.

If you want a stronger posterior chain, stop chasing random fatigue and start chasing mechanical tension.

This is not about how much weight you can throw around.

It is about how much precision you can keep when the reps get hard.

The Routine:

1️⃣ DB Lying Hamstring Curl
4x10-12 | RPE 8
Hips pinned flat. Isolate the hamstrings. If your lower back takes over, the stimulus is gone.

2️⃣ Barbell Straight Leg Deadlift
4x8-10 | RPE 9
Keep the bar tight to the shins. Maximize the stretch under control.

3️⃣ Barbell Glute Bridge
4x8-10 | RPE 9
Chin tucked. Ribs locked. Spine neutral. Make the glutes do the work.

4️⃣ Glute Ham Raise
3xAMRAP | RPE 10
Control the eccentric. The value is in owning the bottom position.

5️⃣ Single-Leg Over-Knee Glute Bridge
3x12-15 per side
Drive through the mid-foot and lock out clean at the top.

Keep your joints honest.
Keep your output intentional.

That is how you build a high-performance lower body.

Save this for your next lower body session.

It’s not just about what you build. It’s about what you leave behind.

I’ve spent years focusing on "The Standard" on building things that last and push boundaries. But when I look at this, I realize the only legacy that truly matters is the one I’m holding on my shoulders.

Watching the greats in nature, you see the cycle of protection, guidance, and strength. It’s a constant reminder that my most important role isn't the title on my business card; it's being his "Papa, Dad, Baba, Father, Pa, Папа, Apu"

Sometimes, the weight you carry is the greatest blessing you’ll ever know.

What is the one thing you want to make sure your children remember about how you showed up for them?

Painting my life in shades of MLUE with you two. So grateful for this journey together. 🌊💙

The secret to shoulder growth isn’t moving heavier weight. It’s keeping your joints honest. 🧠

If you want the delts to show up without the stress of a crash diet, stop ego-lifting and start isolating.

I cut the fluff and kept the movements that actually force growth.

30 minutes.
5 movements.
Maximum stimulus.

The Protocol:

1️⃣ Cable Bent-Over One Arm Lateral Raise
4x8-10
RPE 9
Sweep your hand out toward the wall. Do not just pull up. Lock that tension directly onto the rear delts.

2️⃣ Cable Front Raise
4x8-10
RPE 8
Keep your hands slightly wider than shoulder-width at the top to align with the front delt fibers. No swinging.

3️⃣ Cable Leaning Lateral Raise
4x8-10
RPE 9
Step out to create the angle. Stop rushing the eccentric. Force maximum tension at the bottom where it is stretched.

4️⃣ Dumbbell Standing Lateral Raise
4x8-10
RPE 8
Stop doing these straight. Turn your pinkies slightly up and lead with your elbows so your traps do not steal the growth.

5️⃣ Dumbbell Rear Lateral Raise Head Supported
4x10-12
RPE 10
Lock your forehead onto the bench. Eliminate all momentum and isolate the upper back. You will feel this tomorrow.

Why This Works:

Your body only adapts to work it can repeat.

If your form turns into a crime scene just to add weight, you have already lost.

If your joints start aching, your delts have stopped getting clean tension.

I leaned into controlling the eccentric today. It is a completely different stimulus.

If you are not doing this, you are leaving growth on the table.

Save this for your next shoulder session.

Now, back to work. Go lift.

Your back isn’t weak. 💪🏽
Your arms are stealing every rep. 💀

Most people turn back day into a biceps workout without realizing it. If your lats never get sore, your form is probably leaking tension everywhere except the target muscle.

Today’s pull session was built around controlled reps, clean scapular movement, and actually making the back do the work.

Workout breakdown:

1️⃣ Cable Lat Pulldown
Keep the chest proud and pull with the elbows, not the hands.

2️⃣ Barbell Bent-Over Row
No ego rowing. If your torso starts bouncing, the weight owns you.

3️⃣ Cable Low Seated Row
Slow eccentrics changed everything here. The squeeze matters.

4️⃣ Barbell Shrug
Controlled elevation. No knee bouncing circus reps.

5️⃣ Dumbbell Biceps Curl
Elbows pinned. Tension stays on the biceps the whole set.

6️⃣ Cable Biceps Curl (SZ-bar)
If the muscle disappears, the weight is too heavy.

Progressive overload only works when your technique survives the set.

Save this for your next back day. 🦍

Your arms aren’t small. Your reps are sloppy.

This arm day is built around alternating biceps and triceps. One muscle works while the other recovers, so you can keep the power high, the reps cleaner, and the tension where it belongs.

Quick breakdown:

Barbell Standing Wide-Grip Biceps Curl
4x8-10
Keep a slight bend in your elbows at the bottom so the biceps stay loaded.

EZ-Barbell Incline Triceps Extension
4x8-10
Keep your upper arms still and move only your forearms.

Dumbbell Alternate Biceps Curl
4x8-10
Keep your elbows still and avoid swinging the weights.

Barbell Seated Overhead Triceps Extension
4x8-10
Keep your elbows pointed forward and avoid flaring them out.

Dumbbell Incline Biceps Curl
4x8-10
Keep your elbows close and control the stretch.

Cable Overhead Triceps Extension with Rope
4x8-10
Keep your core engaged and avoid arching your back.

Biceps, triceps, biceps, triceps. Active recovery, maximum output, no wasted reps.

Save this for your next arm day.

My triceps heard “it’s showtime.” 💀

Anyway… elbows tucked, ego lowered, extensions locked in.

Gym humor aside, arm day got serious real fast.

LEGendary • The Quadfather • Tom Platz Leg Day

Tom Platz didn’t do leg day. He survived it.

Every rep was personal. Every set was war.

Six movements. Quads, hamstrings, calves. No soft reps. No excuses.

📍 The Workout:

Barbell Squat 4x8-10
Sled Hack Squat 3x12-15
Lever Leg Extension 4x8-10
Dumbbell Lying Hamstring Curl 4x8-10
Lever Standing Calf Raise 4x8-10
Lever Seated Calf Raise 4x8-10
🎯 Form cues inside the video.

💬 Be honest, when was the last time leg day actually scared you?

👀 Save this for your next leg day. Then earn every inch.

Your chest isn’t small. You’re training it like it is.

Chest day only works when the reps are honest. No random pressing, no shoulder takeover, no rushing through the stretch just to say you finished the set.

Today’s dumbbell chest workout:

Dumbbell Incline Bench Press 4x8-10
Feet planted, spine neutral, no excessive arching.

Dumbbell Decline Bench Press 4x8-10
Control the dumbbells and keep tension in the chest at the bottom.

Dumbbell Incline Low Fly 4x8-10
Slight bend in the elbows, wide arc, full chest stretch.

Dumbbell Incline Fly 4x8-10
Keep the elbows slightly bent and protect the joints.

Hyght Dumbbell Fly 4x8-10
Same elbow bend, clean reps, chest tension all the way through.

The goal is not just moving weight. The goal is making the chest do the work.

Save this for your next chest day.