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Emolé | Fitness

@arcathlete

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🏋🏾🤸🏾 Hybrid Athlete | Bodybuilding + Calisthenics
💪🏾 Helping you build muscle + master bodyweight
✝️Christ Follower
POSTS STORIES REELS TAGGED
Fifth client workout routine. Videographer: @ashleyvanderpuyehair @arcathlete @nataliageorgis @gymgirlnat Full body 3 Bike 5min Rehab: Hip adductor 1min Clams 1min + 15reps Rotational extension 2sets 15reps Face pulls 2sets 15reps Lower body: Step split squat 2x15 RDL 2x12 Upper body: Incline dumbbell chest press 2x12 Lower back leg extension 2x15 Y raises 2x15 Seated bicep curl 2x12 Tricep machine 2x12 Plank 45sec Cool-down stretches 30secs Child pose Downward dog Cobra Bike 25min #gym #gymrat #fullbodyworkout #fullbodyworkouts #fullbodyworkout💪
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Fifth client workout routine. Videographer: @gymgirlnat @nataliageorgis @mb_fit_ness @ashleyvanderpuyehair @arcathlete Full body 2 Bike 5min Rehab: Hip adductor 1min Clams 1min + 15reps Rotational extension 2sets 15reps Face pulls 2sets 15reps Lower body: Prone leg curl 2x15 Donkey kicks 2x15 Upper body: Cable Low to high 2x12 Lat pull down 2x12 Rear Delt fly 2x15 Seated hammer curl 2x12 Overhead Tricep cable 1x10 & 2x12 Plank 45sec Cool-down stretches 30secs Child pose Downward dog Cobra Bike 25min #gym #gymrat #fullbodyworkout #fullbodyworkouts #fullbodyworkout💪
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Fifth client workout routine. Videographer: @gymgirlnat @nataliageorgis @ela.embodied @arcathlete @ashleyvanderpuyehair Full body 1 Bike 5min Rehab: Hip adductor 1min Clams 1min + 15reps Rotational extension 2sets 15reps Face pulls 2sets 15reps Lower body Pendulum squat 2X12 Glute trainer 2X12 Upper body Box push ups red box 2X15 Chest supported T-bar row 2X12 Dumbbell lateral raise 2X15 Preacher curl 2X12 Tricep push down machine 2X12 Plank 1min Cool-down stretches 30secs Child pose Downward dog Cobra Bike 25min #gym #gymrat #fullbodyworkout #fullbodyworkouts #fullbodyworkout💪
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Fourth client workout routine. Videographer: @mb_fit_ness @arcathlete @ashleyvanderpuyehair @ela.embodied Full body routine 3: Dynamic stretches 10 reps each Glute bridge Box squats Tread the needle Seated toe touch Rehab Hip Adductors 1 min hold Clams 1 min hold 15 reps Lower body Wall sits 2x1 min hold Donkey kicks 2X15 Upper body Low to high cable 2X12 Lower back leg extension 2X15 Face pulls 2X15 Chest supported hammer curl 2X12 Tricep machine 2X12 Plank 45-1 min hold Static stretches 30sec Child pose Downward dog Cat cow #gymlife #gym #gymrat #gymtok #fullbodyworkout #fullbodyworkout✔️ #fullbodyworkouts #fullbodyworkout💪 #fullbodytraining #fullbodyatgym
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Fourth client workout routine. Videographer: @mb_fit_ness @arcathlete Full body routine 2: Dynamic stretches 10 reps each Lumbar rotation Hip open/close Wall slides Lunge twist Rehab: Hip Adductors 1 min hold Clams 1 min hold 15 reps Lower body: Step split squat 2X15 Step ups 2X15 Upper body: Incline dumbbell chest press 2X12 Chest supported row 2X12 Y raise 2X15 Seated bycept curl 2X12 Overhead Tricep extension 1X10 2X12 Plank 45-1 min hold Static stretches 30sec hold Child pose Downward dog Cobra #gymlife #gym #gymrat #gymtok #fullbodyworkout #fullbodyworkout✔️ #fullbodyworkouts #fullbodyworkout💪 #fullbodytraining #fullbodyatgym
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Fourth client workout routine. Videographer: @ela.embodied @ashleyvanderpuyehair @arcathlete Full body routine 1: Dynamic stretches 10 reps each Star jumps Tread the needle Arm circles Chest opener Rehab Hip Adductors 1 min hold Clams 1 min hold 15 reps Lower body: Prone single leg curl 2X15 Glute bridge 2X1 min hold Upper body: Box push ups 2x15 Kneeling single arm Lat pull 2x15 Seated lateral raise 2X15 Preacher curl 2X12 Single arm Tricep push down 2X12 Plank 1 min hold Static stretches 30sec hold Child pose Downward dog Cat cow #gymlife #gym #gymrat #gymtok #fullbodyworkout #fullbodyworkout✔️ #fullbodyworkouts #fullbodyworkout💪 #fullbodytraining #fullbodyatgym
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Third client workout routine. Videographer: @arcathlete @ashleyvanderpuyehair Full body routine 2: Dynamic stretches 10 reps each: Tread the needle Chest openers Glute bridge Air squats Rehab: Clams 1min hold 15 reps Lower body: Step split squats 2x15 Step ups 2x15 Upper body: Incline dumbbell chest press 2x12 Lower back leg raise Swiss ball And Face pulls 2x15 Preacher curl 2x12 Overhead Tricep extension 1x10 & 2x12 Deadbug 2x12 Static stretches 30sec hold: Child pose Downward dog Cobra #gymlife #gym #gymrat #gymtok #fullbodyworkout #fullbodyworkout✔️ #fullbodyworkouts #fullbodyworkout💪 #fullbodytraining #fullbodyatgym
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Third client full body routine. Videographer: @arcathlete @ashleyvanderpuyehair Full body routine 1: Dynamic stretches 10 reps each: Star jumps Chest openers Arm circles Lunge twist Rehab: Clams 1min hold 15 reps Lower body: Prone leg curl 2x15rep Glute bridge 2x1min hold Upper body: Knee push-up 2x8/15 Chest supported row 2x12 Seated dumbbell lateral raise 2x15 Seated dumbbell curl 2x12 Cable single arm tricep push down 2x12 Forearm plank 1min Static stretches 30sec hold Child pose Downward dog Cat cow. #gymlife #gym #gymrat #gymtok #fullbodyworkout #fullbodyworkout✔️ #fullbodyworkouts #fullbodyworkout💪 #fullbodytraining #fullbodyatgym
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Second client workout routine. Videographer: @arcathlete @ashleyvanderpuyehair Full body routine 3: Dynamic stretching 10 reps each: Toe touch Leg openers Front arm raises Shoulder rolls Rehab: Clams 1min hold 15reps Lower body: Single leg press machine 10-15/2 Standard donkey kicks 15/2 Upper body: Assisted chest dips 15/2 Lower back leg raises on Swiss ball 15/2 Rear delt bench fly 15/2 Dumbbell curl 12/2 Tricep extension machine 12/2 Romanian twist 3 medicine ball 15/2 Cool down stretches: Child pose Downward dog Cobra #gymlife #gym #gymrat #gymtok #fullbodyworkout #fullbodyworkout✔️ #fullbodyworkouts #fullbodyworkout💪 #fullbodytraining #fullbodyatgym
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Second Clients workout routine Videographer: @arcathlete @ashleyvanderpuyehair Full body routine 2: Dynamic stretches 10 reps each: Swinging toe touch Air split squats Chest opener Tread the needle Rehab: Clams 1min hold 15reps Lower body: Step split squat 12-15/2 Bench step ups 15/2 Upper body: Incline dumbbell chest press 12/2 Seated row 12/2 Dumbbell lateral raise 15/2 Barbell Drag curl 12/2 Rope cable over head extension 10/1 & 12/2 Leg raises 12/2 Cool down stretches: Child pose Downward dog Cobra #gymlife #gym #gymrat #gymtok #fullbodyworkout #fullbodyworkout✔️ #fullbodyworkouts #fullbodyworkout💪 #fullbodytraining #fullbodyatthegym
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Second client workout routine. Videographer: @arcathlete @ashleyvanderpuyehair Full body routine 1: Dynamic stretches 10 reps each: Star jumps Lunge twist Knee push-ups Arm circles Rehab: Clams 1min hold 15reps Lower body: Lying single leg curl 10-15/2 Glute bridge 1 minute x2 Upper body: Chest press machine 10-15/2 Lat pull-down 15/2 Dumbbell shoulder press 12/2 Hammer curl 12/2 Single arm triceps push-down 12/2 Decline sit-up 10-15 Cool down stretches: Child pose Downward dog Cobra #gymlife #gym #gymrat #gymtok #fullbodyworkout #fullbodyworkout✔️ #fullbodyworkouts #fullbodyworkout💪 #fullbodytraining #fullbodyatgym
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First client workout routine. Videographer: @arcathlete Day 4 WARMUP CARDIO - WALK 5 MINS - RPE 1-6 DYNAMIC STRETCHES - ARM CIRCLES, CHEST OPENER, ELBOW ROLLS ARMS 1 - CABLE BAYSIAN CURL OR DRAG CURL 12/10 REPS 3 SETS ARMS 2 - EASY BARBELL CURL OR BARBELL CURL 12/10 REPS 3 SETS ARMS 3 - SINGLE CABLE EXTENSION 12/10 REPS 3 SETS ARMS 4 - CABLE SKULL CRUSH 10 REPS WARMUP 1 SET 12 REPS 3 SETS COOLDOWN CARDIO - INCLINE WALK 25 MINS COOLDOWN STRETCH - WALL BICEP STRETCH, OVERHEAD TRICEP STRETCH #gym #gymlife #workout #workoutroutine #workouts #workout💪 #workoutarmday #workoutarm #workoutarms
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