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Dylan

@dylanrsnyman

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Ps91:16
Some lifting, some running.
Last 12 months 🇹🇭🇻🇳🇿🇦🇬🇪🇶🇦
CPO is the goal.

POSTS STORIES REELS

1. Single dumbbell tricep extension to put emphasis on the long head of the tricep.

2. Weighted Bench dips for a medial and lateral head emphasis.

2/3 sets to near failure of each. by @dylanrsnyman

Almost time once more, Cape Town loading 🔥

#capetown #capetownfitness by @dylanrsnyman

Are these in your program?

Push ups
Inverted rows
Pull ups
Dips (not filmed)
Lateral lunges
Bulgarian split squats
Squats
Tibia raises
Calf raises

#calisthenics #bodyweighttraining #streetworkout by @dylanrsnyman

Boring works best sometimes.

R1. Adductors
A. Copenhagen plank
A1. Cossack squats
2 rounds to failire

R2. Calves
A. Calf raises 10 reps into 10 second iso hold repeat to failure
A2. Tibia raises to failure
2 rounds

R3. Hamstrings
A1. Raised single glute bridge
A2. Drinking birds
2 rounds to failure

R4. Quads
A. Bulgarian split squats
A2. Modified baby makers
2 rounds to failure by @dylanrsnyman

You said you would 🫡 by @dylanrsnyman

Prove me wrong. by @dylanrsnyman

Set of 60 squats to finish sprint day, looks dumb, feels worse.

Do it 🙏 by @dylanrsnyman

Eat 50 grams of fast-digesting carbs + 1ltr water and half a teaspoon of salt (pink or Celtic is best) 30-45 minutes before your workout.

🥇 Banana with honey and salt
🥈 Cream of rice with honey and salt
🥉 Rice cakes with honey or jam

Train hard and the pump will be insane 💪 by @dylanrsnyman

Each movement 2 sets to failure,
60-90sec rest after each set, 20 minutes and done.

A. Pull ups
B. Lsit hold
C. Monkey bars
D. Knees to chest
E. Rows by @dylanrsnyman

Georgia has some of the best outdoor gyms in the world.

This is your sign to get some sunshine today 🌞 by @dylanrsnyman

Go for a run, you might make a friend #capetown by @dylanrsnyman

150kg feeling light as a feather by @dylanrsnyman