Coach Shawn 80/20 Fit

Never skip back day. A strong developed back isn’t just about looks… it’s your foundation. It supports your posture, protects your spine, and helps with every pull, push, and lift you do. Training your back builds real strength that carries over into everyday life and every workout. Pull-ups, rows, deadlifts… all that good stuff helps widen your frame and create that V-shape look too.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...

Comment “READY” and I’ll help you do that.
_______________________________________________
Results AtlFitness Nutrition BodyTransformation Exercise Back

THREE CABLE FLY VARIATIONS FOR A COMPLETE CHEST

If you want a fully developed chest, you cannot just stand in the middle of the cable crossover machine and press blindly. You need to adjust your setup angle to align perfectly with the target muscle fibers.
For the Upper Chest Cable Fly, position yourself on an incline bench set up between the cable towers. Set the pulleys low and bring your hands up and together over your upper chest to fully shorten the clavicular fibers.

For the Center Chest Cable Fly, use a seated upright machine or standard setup with the pulleys positioned at chest height. Bring the cables straight out and across the middle of your body to target the sternal head of the pectorals.
For the Lower Chest Cable Fly, adjust the pulleys to the top position. Press your body forward slightly and drive your hands downward and inward toward your lower torso to place maximum load on the costal fibers.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
Comment “HELP” and I’ll help you do that.
_______________________________________________
Trainer Coach Results AtlFitness Nutrition BodyTransformation Exercise mensfitness

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...

Comment “READY” and I’ll help you do that.

Row Don’t Throw 🏋🏾‍♂️

The Barbell Row is the king of back builders, but most people are just swinging weight and hoping for the best. If you aren’t feeling the squeeze in your mid-back, you are likely standing too upright or pulling with a rounded spine.

Stop looking straight ahead in the mirror and keep your head neutral to protect your neck from unnecessary strain. Ensure your torso is close to 90 degrees and pull the bar toward your belly button to fully engage your lats.

Tension always beats momentum when it comes to building a thick, powerful physique. Clean up these specific adjustments to turn a generic movement into a high-growth asset for your back.

Fellas, ready to transform in 2026 and see results in 30 days or less, comment “READY”.
_______________________________________________
Trainer Coach Results AtlFitness Nutrition BodyTransformation Exercise mensfitness

Most people think they’re training their triceps, but they’re actually losing tension because of poor technique.

Two of the biggest mistakes I see on tricep pushdowns are letting the wrists bend and allowing the elbows to drift forward and backward.

When your wrists start folding, you shift tension away from the triceps and into the wrists and forearms. And when your elbows start moving at the shoulder joint, you’re no longer isolating the triceps. Instead of the elbow acting like a hinge, your shoulders begin helping with the movement, taking valuable tension away from the muscle you’re actually trying to build.

To get the most out of every rep, keep your wrists straight and locked in. Think of your hands as hooks. They’re only there to hold the attachment, not create the movement. Keep your upper arms pinned to your sides, brace your shoulders, and let the only movement come from the elbow joint.

Remember, the goal isn’t to move the cable from point A to point B. The goal is to place as much quality tension on the target muscle as possible.

Less weight with great technique will almost always produce better results than heavier weight with sloppy form.

Your muscles don’t know how much weight is on the stack. They only know the tension you create.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...

Comment “READY” and I’ll help you do that.

GROW MASSIVE ARMS ON THE PREACHER MACHINE 🦾

Tweaking your grip on the preacher curl machine changes the target muscle completely.
Supinated Grip (Palms Up): Focuses heavily on the long head of the biceps to build that upper peak.
Neutral Grip (Hammer): Shifts the load onto the long head and the brachialis, packing thick mass onto the side of your arm.

Pronated Grip (Palms Down): Forces the brachialis and brachioradialis to handle the load, maximizing thick forearm and lower arm development.
Stop mindlessly curling the exact same way every single session. Switch up your hand positioning on the preacher machine to stimulate complete hypertrophy from your forearms all the way up to your biceps peaks.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
Comment “HELP” and I’ll help you do that.
_______________________________________________
Trainer Coach Results AtlFitness Nutrition BodyTransformation Exercise mensfitness

STOP WASTING TIME ON MESSY ABS FORM

If your core routine is not delivering results, you are likely using momentum instead of actual muscle contraction. Minor mechanical adjustments make all the difference.
Stop pulling on your neck and flexing your upper back during crunches. Curl your spine forward smoothly, keeping your lower back pressed down to force your abs to execute the contraction.

On cable crunches, do not keep your back completely straight and pivot at the hips. That just turns it into a hip flexor movement. Round your upper back dynamically and curl your torso downward to shorten the abdominal wall.
Avoid letting your hips sag toward the floor during planks. Pull your belly button in, squeeze your glutes, and maintain a completely straight line from your head to your heels to keep the deep core engaged.
When performing hanging leg raises, stop swinging your legs wildly with momentum. Keep the movement tight, controlled, and intentional to ensure your lower abs are driving the lift.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
Comment “HELP” and I’ll help you do that.
_______________________________________________
Trainer Coach Results AtlFitness Nutrition BodyTransformation Exercise mensfitness

BUILD A MASSIVE UPPER CHEST 🦾

If your upper chest refuses to grow implement these three targeted variations to spark hypertrophy.
Set up the single arm cable fly by adjusting the handle down to knee height or lower. Keep your movement precise by ensuring your elbow follows the exact line of the cable to maximize upper pectoral fiber recruitment.

When transitioning to the incline dumbbell press, keep the dumbbells pressed together throughout the entire movement while keeping your elbows tucked close to your body.
Finish the routine with the Smith machine guillotine press. Lower the bar carefully toward your neck while holding your elbows wide at a strict 90 degree angle throughout the set.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
Comment “HELP” and I’ll help you do that.
_______________________________________________
Trainer Coach Results AtlFitness Nutrition BodyTransformation Exercise mensfitness