Storm Fit Nation

If anyone is interested in speed agility training ages 8 to 18 please message me thank you.

This weeks (SFN)Speed force schedule 🚀

Home workout upper body workout done ✅
Direct message me and ask me about my online training app. Let’s get you started today.

Meal prep Monday done right by my lovey wife 😍💚

New colouring Book fun this evening 🦄🪸

Celebrating our 8th Valentine’s together. Here’s to many more, my lovely, beautiful wife. I love you, GEB💚 happy Valentines 💘

🦄🪸💗

Pink 🦄🪸💗

Work out Done!

Monday Upper Body Chest and Arms Workout

**1. Warm-Up (5 minutes)**
- **Resistant Band Warm-Up**
- Perform dynamic movements such as band pull-aparts, shoulder dislocations, and chest openers to prepare your muscles.

**2. Chest Workout**
- **Barbell Bench Press**
- 5 sets total (3 working sets)
- Focus on proper form and gradually increase weight as you progress through the sets.

- **Incline Dumbbell Bench Press**
- 4 sets of 10 reps
- 1-minute rest between each set

**3. Triceps Workout**
- **Rope Triceps Extension**
- 4 sets of 12-14 reps
- Control the movement and focus on squeezing the triceps at the bottom.

- **Triceps Dips**
- 3 sets of 8 reps
- 1-minute rest between sets
- Use parallel bars or a secured surface; aim for a full range of motion.

**4. Biceps Workout**
- **Dumbbell Bicep Curls**
- 3 sets of 10 reps
- Focus on controlled movements and avoid swinging.

**5. Cool Down**
- **Static Stretching**
- Hold each stretch for 20 seconds, targeting the chest, arms, and shoulders.
- Include stretches like arm across chest, overhead triceps stretch, and chest opener stretches.

Tips:
- Stay hydrated throughout your workout.
- Maintain proper form to prevent injury.
- Adjust weights based on your fitness level and ensure you challenge yourself while being safe.

Enjoy your workout!