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Francesco Donvito

@donvitofra

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Puglia | New York
• @equinox coach

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Keep showing up so that you can keep showing off !! 🤡

#hollywoodsignhike #hollywood by @donvitofra

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a year ago

Obsession (noun):
1. A state in which someone is continually preoccupied with a thought, feeling, idea, or activity, often in a way that is difficult to control. by @donvitofra

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a year ago

Athletic pull day

Sprints and ploys to start off the week strong 💪🏼 taken in New York, New York by @donvitofra

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2 days ago

Speed & Pull Day ⚡️

Today’s session:

🏃 Speed Work

* 3 × 40m sprints
* 6 × 20m sprints

🏋️ Strength Work

* Paused Deadlift — 4×4 (2-sec pause off the floor)
* Weighted Chin-Ups — 4x5 (2-sec hold at the top)
* Rows — 4×8/10
* Face Pulls — 3×12/15
* Preacher Curls — 3×8/10

The focus is on developing explosive power, improving force production, and building strength.

#AthleticPerformance #SpeedTraining #StrengthAndConditioning #SprintTraining #PowerDevelopment HybridTraining taken in New York, New York by @donvitofra

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8 days ago

UPPER BODY DAY TEASER

#fitness #motivation #gym by @donvitofra

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19 days ago

I do other stuff too 🤷🏼‍♂️ taken in New York, New York by @donvitofra

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20 days ago

It’s not about the split. It’s about consistency and sustainability.

As long as you can maintain good intensity in your workouts and continue to progressively overload, you’re on the right track.

Find what works for you, stick with it, and keep moving your body. 💪🏼💪🏼 taken in New York, New York by @donvitofra

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20 days ago

Repeat this weekly to become a weapon:
✅Lift Heavy 4-6x
✅Sprint 2x
✅Jump 2x taken in New York, New York by @donvitofra

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a month ago

Heavy Leg Day
- single hurdle jump 4x5
- seated high jump 4x5
- belt squat 1 top set of 4, 2 drop off sets of 6
- RDL 3x6-8
- Bulgarian split squats 3x6-8 each side
- standing calf raises 3x8-12
📹 : @povcrub taken in New York, New York by @donvitofra

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a month ago

Full body workout

- weighted jumps 3 sets x 2
- squat 6 x 4,2,3,4,2,3 87%
- hack squats 3 x 8
- bench press 4 x 2 85%
- 9 push ups x 10emom
- triceps push down 3x 8-10
- rope crunch 3x12

My first time talking into a camera, be nice to me !

📹: @povcrub taken in New York, New York by @donvitofra

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a month ago

Training session ⚡️

Today’s focus: explosiveness, reactive strength, acceleration + upper-body strength.

• Single-Leg Hurdle Jumps — 4×6
Unilateral plyometrics.

• Drop Jumps — 4×3
Step off the box, hit the ground and rebound immediately. The goal is a fast, explosive transition from landing to takeoff, developing reactive strength.

• Deadlift — 3×3 @63% + 5@9
Start with 3 sets of 3 reps at 63%, using a 3-second concentric + 2-second knee-level pause to reinforce positioning, control, and force production. Then perform 5@9 with a normal tempo for additional strength/volume work.

• T-bar Row Machine — 2×8-10
Horizontal pulling work for upper-back strength and sizes.

• Lat Pulldown — 2×8-10
Vertical pulling to build lat and upper-back strength and sizes.

• Larsen Bench Press — 3×3 @80% | 4-sec eccentric
Bench press with the legs extended/off the floor, removing leg drive. Lower for 4 seconds, then press explosively. Great for upper-body control, positioning and pure pressing strength.

• Scott Curl — 2×10-12

📹: @povcrub taken in New York, New York by @donvitofra

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2 months ago

A lot to accomplish, but nothing to prove

@donvitofra

#fitness #motivation by @donvitofra

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2 months ago