levlieben

levlieben posts

Workout gang 🔥🔥🔥 Upper body everything (glamour muscles + ca..

Workout gang 🔥🔥🔥 Upper body everything (glamour muscles + cardio): Bench - Work up to a heavy 5 rep (315) Then, Superset 5 x max reps: Bench - 225, 215, 205, 195, 185 Dips - weighted or BW Then, Superset 5 x 12 reps: Seated overhead tricep extensions (French press) - 90 ( both hands single dumbbell) Concentration curl - 45 (one hand single dumbbell) Then, 20 min row (cardio rowing machine)

2021-09-24 15:47:27 +0000 UTC View Post

REDEFINE CORE WORKOUTS [deadlift day] ⬇️ Aside: I said befo..

REDEFINE CORE WORKOUTS [deadlift day] ⬇️ Aside: I said before I don’t do a “core” day when what I meant to say is I don’t do an “ab” day, that being said most of the accessory work on my deadlift day is indeed ab work so that the whole core is engaged and balanced Superset: 5 sets each Deadlift - 10 @ 315 Ab circuit - 30 sec plank (all on hands) 50 flutter kicks 30 sec plank 20 supine leg raises 30 sec plank Glute burnout: 5 sets each Hip thrusters - 20 @ 225, 275, 295, 315, 325 GHD back extensions - 10 w/ pause at the top

2021-09-23 15:14:28 +0000 UTC View Post

I already made a joke caption for this picture on my Twitter..

I already made a joke caption for this picture on my Twitter so you’ll get it as a plug for my * drum roll * DAILY FITNESS 🎉⬇️🔥 AM - cardio (leg recovery) 30 min low intensity (run or bike) 8 x 400m medium intensity (run or bike) Don’t let soreness from 10 x 10 squats bully you, you will be sore days longer than necessary if you don’t move the sore muscles (and hydrate 😉) PM - shoulders and back (back dominant) 3 supersets; 5 x max effort (minimum 10 reps) Bent Over Row 185, 195, 205, 215, 225 Military press 115 Lay Pull Down - 235, 225, 215, 205, 195 Arnold Press (dumbbells) - 30, 40, 50, 40, 30 Lateral Fly 40, 30, 25, 20, 15 Upright Row 115

2021-09-22 15:07:06 +0000 UTC View Post

oh the anxiety of being a menace at these scenic overlooks 😂..

oh the anxiety of being a menace at these scenic overlooks 😂 but it’s worth the risk for you!

2021-09-21 23:44:41 +0000 UTC View Post

* cue baywatch music * * also cue confused stares as I hold ..

* cue baywatch music * * also cue confused stares as I hold the front of my shirt in my teeth and hold my phone awkwardly pointed at my legs * Cardio - run for 1 hour (7:30/mile)

2021-09-20 15:24:27 +0000 UTC View Post

Happy Monday! If I can be brave enough to take my shirt off ..

Happy Monday! If I can be brave enough to take my shirt off at this very crowded overlook then you can be brave enough to OWN 👏🏼 YOUR 👏🏼 WEEK 👏🏼😝🔥 LETS GOOOO haha

2021-09-20 13:07:29 +0000 UTC View Post

I hope everyone had a great weekend! Friendly (horny) remind..

I hope everyone had a great weekend! Friendly (horny) reminder that if you’re worried you missed anything please don’t hesitate to ask me!

2021-09-19 19:26:43 +0000 UTC View Post

Sunday photo dump 🥳 Pt 4

2021-09-19 17:23:41 +0000 UTC View Post

Sunday photo dump 🥳 Pt3

2021-09-19 16:21:46 +0000 UTC View Post

PSA: rest is anabolic 🔥 my workout today is to walk lazily t..

PSA: rest is anabolic 🔥 my workout today is to walk lazily through the woods haha, so here’s that heavy single from yesterday (465), wouldn’t want you to think I’m just making up these numbers 😘

2021-09-18 14:38:39 +0000 UTC View Post

Another beautiful weekend and another beautiful opportunity ..

Another beautiful weekend and another beautiful opportunity to get away, quick welcome to all my new subscribers 😍 if you’re worried you missed any videos PLEASE just ask * cue broken record/crippling self awareness lmao *

2021-09-18 13:15:22 +0000 UTC View Post

Happy Friday 🌅 suns out buns out cause none of my pants even..

Happy Friday 🌅 suns out buns out cause none of my pants even fit 🤗 workout gang ⬇️ LEGS 🎉 Back Squat: Work up to a heavy single (not a max) - 465lbs Then: Superset Back squat + quad extensions: BS 5 x 10 - 315, 310, 305, 300, 295 QE 5 x 15 - 115, 130, 145, 160, 175 Then: Superset hip thrusts + hamstring curls: HT 4 x 15 - 275 HC 4 x 15 - 115

2021-09-17 14:41:55 +0000 UTC View Post

I bought a whole ring light to film this time-lapse, was it ..

I bought a whole ring light to film this time-lapse, was it worth it?? 😎😂

2021-09-16 15:54:03 +0000 UTC View Post

Good FUCKING morning 🌅 The only bad workout is the workout ..

Good FUCKING morning 🌅 The only bad workout is the workout that didn't happen * trips getting off soapbox * lmao AM - Cardio: 8 x 400m Sprint Walk 1:00 between sets PM - Shoulders and Back: 3 supersets: 5 sets max effort each Incline Bench - 205lbs Bent over row - 225, 235, 245, 255, 265 (use straps if you need to don't limit yourself) Military Press - 115lbs Lat Pulldown - 245, 235, 225, 215, 205 Arnold Press (dumbells) - 45lbs Upright Row (fixed bar) - 110lbs

2021-09-16 13:23:33 +0000 UTC View Post

I was gonna save these for later but I’m SO thrilled everyon..

I was gonna save these for later but I’m SO thrilled everyone liked the video I sent out today and I wanted to say thank you haha 😘😍

2021-09-16 00:45:15 +0000 UTC View Post

HAPPY HUMP DAY! Incidentally also deadlift day this week 🙌🏼:..

HAPPY HUMP DAY! Incidentally also deadlift day this week 🙌🏼: Deadlift - 5 sets 3 reps: 415lbs, 425, 435, 445, 455 10 strict toe to bar between each set Romanian Deadlift - 5 sets 10 reps: 225lbs, 235, 245, 255, 265 10 strict tow to bar between each set Quad Extensions: 5 sets max reps: 160lbs, 150, 140, 130, 120 20 lunges each leg between sets Core: 30 second plank 100 flutter kicks 30 second plank 25 leg raises 30 second plank 100 scissor kicks 30 second plank 50 russian twists

2021-09-15 18:44:56 +0000 UTC View Post

Thank you all for all the love for my videos! If you’re worr..

Thank you all for all the love for my videos! If you’re worried you missed out - check your DMs and message me!

2021-09-14 20:35:07 +0000 UTC View Post

Who wants some protein? 😏 by popular demand I’m gonna start ..

Who wants some protein? 😏 by popular demand I’m gonna start posting my workouts in the captions, I was a professional trainer for a while so I’m happy to discuss fitness/diet etc in DMs (tips appreciated 😉) Today’s menu: Am - Cardio: 5 mile run (conversational pace) Pm - Upper: 3 Supersets: each superset is 5 sets of each movement, max repetitions (at least 10 reps) bench: 225lbs bentover row: 135lbs, 155, 175, 185, 190 incline bench: 185lbs wide grip pull ups: (body weight) seated Arnold press (dumbbells): 40s, 50s, 60s, 50s, 40s upright row: 115lbs

2021-09-14 15:17:40 +0000 UTC View Post