ADF - All Determined Fitness

ADF LEG DAY 🦵🔥

Strength. Power. Mobility. Conditioning.
No wasted reps. No wasted time. Just work with a purpose.

Push the intensity. Build performance.
Stay DETERMINED. ⚡️

🔥 PUSH DAY — HIGH INTENSITY 🔥

7 exercises. 2 circuits. Short rest. Keep the intensity HIGH.

TRI-SET #1 — 5 SETS
1️⃣ Dumbbell Flat Bench Press
2️⃣ Bodyweight Dips
3️⃣ Dumbbell Skull Crushers

CIRCUIT #2 — 4 ROUNDS
4️⃣ Cable Chest Flys
5️⃣ Cable Rope Tricep Extensions
6️⃣ Dumbbell Flat Flys
7️⃣ Push-Ups

The goal is simple: keep the intensity high by keeping the rest SHORT. Push hard, stay focused, and finish every round.

🔥 Save this workout for your next PUSH session.
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Stay DETERMINED.

🚨 PULL TRAINING GOALS 🚨

⏱️ Complete the entire workout in UNDER 1 HOUR

🔥 Keep your rest periods short between every set to maintain HIGH INTENSITY

💪 3 SETS for every exercise

🎯 Hit the target reps with good form

⬆️ Once you hit the target reps, INCREASE THE WEIGHT

📈 Keep pushing for PROGRESSIVE OVERLOAD

⚡ Stay focused. Keep the intensity high. Get stronger.

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Stay DETERMINED.

🚨LEGS TRAINING🚨

Easy, basic movements, efficient and fast 🏆💪😎

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Stay determined.

🚨SHOULDERS CIRCUIT🚨

Perform each exercise with short rest in between and repeat 4 times.

Goal: try to increase the weight each set‼️

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Stay determined.

Super easy and efficient PUSH WORKOUT 💪🏆

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🚨ARMS TRAINING🚨

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🚨PULL DAY TRAINING🚨
(back, rear delts, hamstrings)

The goal is to keep the REST SHORT in brtween sets in order to increase the INTENSITY 🏆😎💪

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Stay determined.