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Marcos Sanches | Fitness Lifestyle

@mcfsanches

14.1K

followers

1149

following

🔥 Daily grind 🔒#LockedIn
💪 42yo | Real splits & honest progress
❤️ @luiza_bss_
Join the journey | Follow on Hevy ⬇️

POSTS STORIES REELS TAGGED

Day 2 — Pull (Strength)
Tuesday, Jul 14, 2026 at 7:31am

Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 170 lbs x 12
Set 3: 210 lbs x 8

Crunch (Machine)
Set 1: 90 lbs x 12
Set 2: 90 lbs x 12
Set 3: 90 lbs x 12

Seated Incline Curl (Dumbbell)
Set 1: 55 lbs x 12
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 15
Set 2: 130 lbs x 15
Set 3: 130 lbs x 15

Hammer Curl (Dumbbell)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12

Side Bend (Dumbbell)
Set 1: 190 lbs x 8
Set 2: 190 lbs x 8
Set 3: 190 lbs x 8

Chest Supported Incline Row (Dumbbell)
Set 1: 45 lbs x 12
Set 2: 90 lbs x 12

Single Arm Cable Row
Set 1: 140 lbs x 8
Set 2: 180 lbs x 8

Face Pull
Set 1: 50 lbs x 12
Set 2: 75 lbs x 12

@hevyapp
https://hevy.com/workout/Jr40o93gw2x

#lockedin #becomehim #discipline #consistency #pullday by @mcfsanches

474

5

3 months ago

Counting calories is tough for a foodie, but training for these flavors is pure motivation. Stay locked in.

#FitnessFoodie #LockedIn #BecomeHim #CalorieCounting #GymMotivation by @mcfsanches

8k

4

5 months ago

Dads over 40, the list is final. No refunds. No therapy. Just vibes ✈️🏍️💉

#GymHumor #LockedIn #MidLifeCrisis #BecomeHim #FitOver40 by @mcfsanches

265

3

5 months ago

If “Bulba Bulba” doesn’t get you through that last rep, nothing will. 🍃💪 Stay locked in.

#Bulbasaur #GymHumor #LockedIn #BecomeHim #PendulumSquat by @mcfsanches

10k

3

5 months ago

PULL — Lat Width + Biceps
Monday, Oct 12, 2026 at 7:22am

Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 150 lbs x 12
Set 3: 190 lbs x 8
Set 4: 90 lbs x 12

Behind the Back Curl (Cable)
Set 1: 110 lbs x 12
Set 2: 150 lbs x 8
Set 3: 110 lbs x 12

Iso-Lateral Row (Machine)
Set 1: 140 lbs x 12
Set 2: 160 lbs x 12
Set 3: 160 lbs x 12

Face Pull
Set 1: 50 lbs x 15
Set 2: 70 lbs x 15
Set 3: 70 lbs x 12

Straight Arm Lat Pulldown (Cable)
Set 1: 115 lbs x 15
Set 2: 115 lbs x 15
Set 3: 115 lbs x 15

Hammer Curl (Cable)
Set 1: 75 lbs x 12
Set 2: 75 lbs x 12
Set 3: 90 lbs x 12

Pullover (Machine)
Set 1: 140 lbs x 15
Set 2: 190 lbs x 12

Seated Wrist Extension (Barbell)
Set 1: 30 lbs x 16
Set 2: 40 lbs x 16

@hevyapp
https://hevy.com/workout/QhoerNBJzYx

#lockedin #discipline #consistency #gymlife #pull taken in Brossard, Quebec by @mcfsanches

19

1

5 days ago

All this training just to look built while the pipeline builds. 😂

Cooking for my girls, writing code in the basement, and getting humbled in multiplayer. That’s a pretty solid night.

Heavy lifts. Good food. Failed deployments count as cardio.

LockedIn at the gym. Logged in at home. 🔒🎮

#LockedIn #GymHumor #DevOpsLife #FitDad #GamerDad by @mcfsanches

46

4

6 days ago

PUSH — Upper Chest + Delts
Sunday, Oct 11, 2026 at 7:08am

Incline Chest Press (Machine)
Set 1: 180 lbs x 12
Set 2: 270 lbs x 10
Set 3: 290 lbs x 10

Cable Crunch
Set 1: 175 lbs x 15
Set 2: 175 lbs x 15
Set 3: 175 lbs x 15

Chest Press (Machine)
Set 1: 140 lbs x 12
Set 2: 190 lbs x 12
Set 3: 210 lbs x 10

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 15
Set 2: 60 lbs x 18
Set 3: 60 lbs x 20

Lateral Raise (Machine)
Set 1: 75 lbs x 15
Set 2: 75 lbs x 15
Set 3: 75 lbs x 20

Super French Press Panatta
Set 1: 90 lbs x 12
Set 2: 90 lbs x 12
Set 3: 90 lbs x 10

Single Arm Cable Crossover
Set 1: 100 lbs x 12
Set 2: 110 lbs x 12

Face Pull
Set 1: 70 lbs x 12
Set 2: 75 lbs x 12

@hevyapp
https://hevy.com/workout/BFSHvhdearR

#lockedin #discipline #discipline #consistency #pushday taken in Brossard, Quebec by @mcfsanches

12

1

6 days ago

LEGS — Quad + Hamstrings
Saturday, Oct 10, 2026 at 8:07am

Hack Squat (Machine)
Set 1: 230 lbs x 8
Set 2: 230 lbs x 8
Set 3: 230 lbs x 8

Cable Crunch
Set 1: 175 lbs x 15
Set 2: 175 lbs x 15
Set 3: 175 lbs x 15

Leg Press (Machine)
Set 1: 270 lbs x 12
Set 2: 360 lbs x 12
Set 3: 450 lbs x 12

Seated Leg Curl (Machine)
Set 1: 150 lbs x 12
Set 2: 165 lbs x 10
Set 3: 165 lbs x 12

Leg Extension (Machine)
Set 1: 165 lbs x 12
Set 2: 198 lbs x 12
Set 3: 165 lbs x 12

Standing Calf Raise (Machine)
Set 1: 190 lbs x 12
Set 2: 230 lbs x 12
Set 3: 270 lbs x 12

Hip Abduction (Machine) (standing)
Set 1: 121 lbs x 18
Set 2: 132 lbs x 20

Hip Adduction (Machine)
Set 1: 305 lbs x 18
Set 2: 305 lbs x 20

@hevyapp
https://hevy.com/workout/vdLRpNWVzKf

#lockedin #becomehim #discipline #consistency #legday taken in Brossard, Quebec by @mcfsanches

22

3

7 days ago

Upper: Chest/Back/Arms 2nd hit
Thursday, Oct 08, 2026 at 7:23am

Pullover (Machine)
Set 1: 140 lbs x 15
Set 2: 190 lbs x 15
Set 3: 210 lbs x 13

Behind the Back Curl (Cable)
Set 1: 110 lbs x 12
Set 2: 140 lbs x 10
Set 3: 140 lbs x 10

Side Bend (Dumbbell)
Set 1: 150 lbs x 12
Set 2: 150 lbs x 12
Set 3: 180 lbs x 12

Incline Chest Fly (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 110 lbs x 12
Set 3: 120 lbs x 12

Bicep Curl (Cable)
Set 1: 70 lbs x 12
Set 2: 75 lbs x 12
Set 3: 90 lbs x 12

Shoulder Press (Dumbbell)
Set 1: 70 lbs x 15
Set 2: 70 lbs x 15
Set 3: 80 lbs x 15

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 15
Set 2: 60 lbs x 15
Set 3: 60 lbs x 15

Single Arm Lateral Raise (Cable)
Set 1: 30 lbs x 12

Overhead Triceps Extension (Cable)
Set 1: 90 lbs x 15

@hevyapp
https://hevy.com/workout/Ia7Anjgkui3

#lockedin #discipline #consistency #upperbodyworkout taken in Brossard, Quebec by @mcfsanches

33

3

9 days ago

Legs Posterior + Traps
Wednesday, Oct 07, 2026 at 7:19am

Romanian Deadlift (Barbell)
Set 1: 225 lbs x 12
Set 2: 315 lbs x 12
Set 3: 325 lbs x 8

Back Extension (Weighted Hyperextension)
Set 1: 53 lbs x 12
Set 2: 53 lbs x 12
Set 3: 53 lbs x 12

Decline Crunch
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Leg Press Horizontal (Machine)
Set 1: 331 lbs x 12
Set 2: 243 lbs x 12
Set 3: 375 lbs x 12

Nordic Hamstrings Curls
Set 1: 12 reps
Set 2: 8 reps
Set 3: 12 reps

Hip Abduction (Machine)
Set 1: 250 lbs x 15
Set 2: 250 lbs x 15
Set 3: 250 lbs x 15

Seated Calf Raise
Set 1: 135 lbs x 12
Set 2: 135 lbs x 12
Set 3: 135 lbs x 12

Shrug (Dumbbell)
Set 1: 150 lbs x 15
Set 2: 150 lbs x 15
Set 3: 150 lbs x 15

Reverse Curl (Cable)
Set 1: 25 lbs x 15
Set 2: 30 lbs x 15
Set 3: 25 lbs x 15

@hevyapp
https://hevy.com/workout/HjEA3gkuH31

#lockedin #discipline #legday #consistency taken in Brossard, Quebec by @mcfsanches

20

3

10 days ago

Upper: Chest/Back/Arms 2nd hit
Wednesday, Sep 30, 2026 at 7:18am

Chest Supported T Bar Row
Set 1: 90 lbs x 12
Set 2: 125 lbs x 9
Set 3: 115 lbs x 10

Behind the Back Curl (Cable)
Set 1: 110 lbs x 12
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12

Side Bend (Dumbbell)
Set 1: 140 lbs x 12
Set 2: 150 lbs x 12
Set 3: 160 lbs x 12

Incline Chest Fly (Dumbbell)
Set 1: 100 lbs x 12
Set 2: 110 lbs x 12
Set 3: 110 lbs x 12

Bicep Curl (Machine)
Set 1: 50 lbs x 12
Set 2: 88 lbs x 10
Set 3: 66 lbs x 12

Shoulder Press (Machine Plates)
Set 1: 180 lbs x 10
Set 2: 230 lbs x 8
Set 3: 230 lbs x 5

Reverse Fly Single Arm (Cable)
Set 1: 40 lbs x 15
Set 2: 40 lbs x 12
Set 3: 40 lbs x 12

Single Arm Lateral Raise (Cable)
Set 1: 30 lbs x 12
Set 2: 40 lbs x 12
Set 3: 40 lbs x 12

Overhead Triceps Extension (Cable)
Set 1: 90 lbs x 12
Set 2: 110 lbs x 9
Set 3: 110 lbs x 8

@hevyapp
https://hevy.com/workout/wGoRlfn9Loh

#lockedin #becomehim #discipline #consistency #upperbodyworkout by @mcfsanches

20

5

17 days ago

Legs Posterior
Tuesday, Sep 29, 2026 at 7:20am

Romanian Deadlift (Barbell)
Set 1: 225 lbs x 12
Set 2: 315 lbs x 10
Set 3: 315 lbs x 6

Back Extension (Weighted Hyperextension)
Set 1: 53 lbs x 12
Set 2: 53 lbs x 12
Set 3: 53 lbs x 12

Decline Crunch
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Single Leg Press (Machine)
Set 1: 240 lbs x 6
Set 2: 180 lbs x 10
Set 3: 180 lbs x 8

Nordic Hamstrings Curls
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Hip Thrust (Machine)
Set 1: 500 lbs x 10
Set 2: 500 lbs x 10

Seated Calf Raise
Set 1: 135 lbs x 12
Set 2: 135 lbs x 12

Cable Crunch
Set 1: 80 lbs x 15
Set 2: 80 lbs x 15

Reverse Curl (Cable)
Set 1: 30 lbs x 15
Set 2: 30 lbs x 12
Set 3: 30 lbs x 12

@hevyapp
https://hevy.com/workout/od9y1Uh7EWH

#lockedin #becomehim #discipline #consistency #posteriorchain taken in Brossard, Quebec by @mcfsanches

25

1

18 days ago