AR Fitness

AR Fitness Online Transformation Coach

04/08/2026

Reta + Alcohol!!
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Spent the weekend with my boy Tunde Hassan IFBB PRO | Online Coach as he stepped back on stage after 2 and a half years....
02/08/2026

Spent the weekend with my boy Tunde Hassan IFBB PRO | Online Coach as he stepped back on stage after 2 and a half years. Months of discipline, early mornings, hard sessions, and relentless consistency all came down to a few minutes under the lights.

The result is one thing, but the journey behind it is what most people never see.

Now the cobwebs are gone, we’ve got valuable feedback, and the focus shifts straight to the next mission…

5 weeks out till the next show!

No celebrating for too long. Back to work, back to improving, and back to chasing an even better version.

30/07/2026

🚨 If your legs aren’t growing, stop blaming genetics.

Today’s leg session:

1️⃣ Hip Adductors – 3 × 20
2️⃣ Leg Extensions – 3 × 20
3️⃣ Leg Curls – 3 × 20
4️⃣ Dumbbell RDLs – 4 × 8–12
5️⃣ Leg Press – 4 × 8–12
6️⃣ Lying Hamstring Curls – 3 × 20

Get more from every leg session:

✔️ Control the eccentric (3–4 seconds on the way down).
✔️ Train through a full range of motion.
✔️ Don’t sacrifice technique just to lift heavier.
✔️ Push your final set close to failure.
✔️ Progress every week—more reps, better form, or more weight.

Leg growth comes from consistency, intensity, and execution—not just loading more plates.

💪🏾Want more workouts, nutrition tips, and coaching? Join my FREE community through the link in my bio.✅

29/07/2026

Your lat pulldowns aren’t working… because your technique isn’t. ⬇️

✅ Pick a weight you can control.
✅ Drive your elbows down, not your hands.
✅ Keep your chest up with a slight lean back.
✅ Pause and squeeze at the bottom.
✅ Control the negative for 3–4 seconds.
✅ Get a full stretch at the top before the next rep.

Leave your ego at the door. Better technique = better back growth.

Want to build a bigger back and train smarter? Join my community..link in bio. 💪🏾

29/07/2026

🚨 Lower back pain? Stop forcing bent-over rows.

If traditional dumbbell rows aggravate your lower back, try this instead.

Set an adjustable bench to 45° and support your chest against it. This takes unnecessary stress off your lower back, letting you focus on what actually matters—training your back with better form and control.

Benefits:
✅ Reduces strain on the lower back
✅ Better stability and technique
✅ Improved mind-muscle connection
✅ Easier to train hard without compensating

Train smarter, not just harder. Small adjustments like this can keep you progressing while protecting your body.

💪🏾Want more simple training tips that actually work? Join my community using the link in my bio.

28/07/2026

If you can’t control your own bodyweight as a grown man… what are you doing?

Every pull day starts the same:

✅ Pull-ups
📈 4 sets × 10 reps

No shortcuts. Just building real strength, a wider back, better grip, and total body control.

Master your bodyweight before chasing heavier weights.

Follow for more training tips and join the community through the link in my bio. 💪🏾

28/07/2026

P3PTIDES 💊💊

Drop me a DM if you have any questions ❓

28/07/2026

Tunde Hassan IFBB PRO | Online Coach Peak Week Depletion Session

Today’s session was all about depleting glycogen and driving blood into the muscles as Tunde Hassan IFBB PRO | Online Coach heads into peak week for his Olympia Qualifier next week. The goal wasn’t heavy weights.. it was controlled reps, maximum muscle contraction, and a huge pump.

Workout

* Plate-Loaded Overhead Press: 4 × 15–20
* Plate-Loaded Chest Press: 4 × 15–20
* Pec Deck: 4 × 20
* Machine Lateral Raises: 4 × 20
* Machine Reverse Flyes: 4 × 20

Key Tips

* Focus on control and constant tension.
* Keep rest periods to 45–60 seconds.
* Don’t chase heavy weights—prioritise blood flow and quality contractions.
* Every session during peak week has a purpose, so trust the process.

Another great session in the books. Recovery is now just as important as the training. Follow the journey to the Olympia Qualifier, and if you want more bodybuilding tips and behind-the-scenes prep, join the community.

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