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TEAM GOHARI

@teamgohari

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Male Coach @ethangohari_ifbbpro
Female Coach @marigohari_
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Solid leg session, body is coming back to life! 🔥 Full workout ⬇️ * Machine hip adduction × 3 6-11 reps * Seated leg curl × 3 6-11 reps * Kneeling leg curl × 2 7-12 reps * Hack squat × 2 6-10 reps * Unilateral leg press × 2 7-11 reps * Leg extension × 2 7-11 reps * Calf raises × 2 7-13 reps Total working sets: 16 Rest: 3 minutes between sets Starting with adductors and hamstrings while I’m fresh, as these are the areas I’m prioritising. Nothing fancy, just the basics done properly. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #legs #legday #legworkout
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HOW TO GET THE MOST OUT OF YOUR SINGLE-ARM LAT PULLDOWN 🔥 ❌ LEFT I POOR EXECUTION * Overextending your lower back to move the weight. * Shrugging your shoulder excessively during the stretch. * Flaring your elbow out instead of keeping it tucked. * Not getting a full stretch or contraction through your lat. * Using momentum instead of controlling the weight. ✅ RIGHT I OPTIMAL EXECUTION * Keeping your abs slightly crunched and core engaged throughout the movement. * Keeping your shoulder controlled without excessive shrugging. * Keeping your elbow tucked close to your body. * Allowing your lat to fully lengthen and contract through a controlled range of motion. * No unnecessary momentum. Every rep is controlled from start to finish. Bodybuilding is a skill, and like any skill, it takes time, practice and repetition to master. The sooner you understand what you’re trying to achieve with each exercise, the faster you can improve your execution and start getting more out of every rep. HERE ARE MY FAVOURITE CUES FOR THIS EXERCISE. MAKE SURE YOU SAVE THESE! 📌 1. Keep your abs slightly crunched and your core engaged to minimise lower-back involvement and help you maintain a stable position. 2. Think about driving your elbow towards your hip as you pull down, rather than just pulling with your hand. 3. On the way up, think about pushing your elbow down towards the ground and away from your body. This helps you control the eccentric and maintain tension on your lat as it lengthens. 4. Keep your shoulder controlled and avoid shrugging excessively. Allow your shoulder blade to move naturally during the stretch without losing your position. Remember, the goal isn’t to lift the most weight. It’s to get the most out of the weight you’re lifting. Master your execution, progressively overload over time, and watch how much more you can get out of your training. - SAVE THIS FOR YOUR NEXT BACK SESSION! 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio #ethangohari #thepersianlion #backday #pulldown #gym
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If you’re trying to bring your lats up, I highly recommend including a horizontal pulling movement with your elbows tucked into your training program. All you need for this movement is just a cable attachment and bench, you can do it in any gym. Training your lats through a horizontal pulling movement with your elbow tucked close to your body is important because it allows you to train shoulder extension, one of the primary functions of the lats. Why I love the single-arm cable lat row with my non-working hand supported on a bench: 1. More stability 2. Better lat bias 3. Better execution 4. Unilateral work 5. Less lower-back involvement My favourite cues: Keep your abs slightly crunched, shoulder down and elbow tucked. Drive your elbow towards your hip, control the eccentric and think about pushing your elbow down to the ground on the way down. Is it the best lat exercise? For me, it’s one of the best horizontal lat exercises because it provides stability, a consistent resistance profile and allows me to progressively overload without sacrificing execution. But remember, no single exercise is universally the best. The goal is to choose movements that suit your structure, allow you to train the target muscle effectively and make consistent progress over time. Save and give this one a go. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #backday #lats #workout
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BACK & DELTS 📈 5/6 exercises are with cable, so you can do them in any gym. You can build an incredible physique using the most basic equipment available. It’s not about how advanced the machines are, it’s about how well you execute each movement, control the load and progressively overload over time. FULL WORKOUT ⬇️ BACK (lat biased) * Single-arm cable lat row × 3 sets * Single-arm cable lat pulldown × 3 sets * Chest-supported upper back row × 2 sets * Incline cable pullover × 3 sets DELTS * Crucifix raises × 3 sets * Single-arm cable reverse fly × 2 sets NOTES 📝 * Total working sets: 16 * Rep range: 7–13 for all exercises * Rest: 2–3 minutes between sets Save this workout and give it a go next time you train back and delts. 📚 Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #backday #backworkout #bodybuilding
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Wanna grow your arms? Do these 4 movements, 2-3x per week, and put them at the beginning of your session when you’re fresh and strongest. You can do all these in any gym, save and give it a go. 💾 Do 2-3 sets 7-13 reps 2-3 minutes rest between sets Focus on: * Progressive overload * Full range of motion * Controlled reps * Getting stronger over time You don’t need 10 different triceps exercises. Pick effective movements, execute them properly and progress them consistently. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #biceps #triceps #arms
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SOLID HAMSTRING + PUSH session in the books 📕 7 exercises, 16 working sets in total. Save and give it a go. 💾 Why do I prioritise hamstrings at the beginning of my leg sessions? I put hamstrings at the beginning of my leg sessions because they’re one of my weaker muscle groups and a priority for growth. By training them first, when I’m fresh and my energy levels are highest, I can maximise performance, maintain better execution and progressively overload without fatigue from other exercises affecting my performance. Exercise order should reflect your priorities. If you’re trying to bring up a lagging muscle group, it makes sense to train it earlier in your session when you can give it the most attention and effort. The goal isn’t just to train harder, it’s to train smarter and bring up weaker areas to build a more balanced physique. Full workout ⬇️ 1. Unilateral seated hamstring curl * 3 sets * 6–11 reps * 3 minutes rest 2. Lying hamstring curl * 2 sets * 7-12 reps * 3 minutes rest 3. Incline Plate-Loaded Chest Press * 2 sets * 6–10 reps * 3 minutes rest 4. D-Handle Machine Chest Fly * 2 sets * 7–12 reps * 2 minutes rest 5. Unilateral Cable Triceps Pushdown * 2 sets * 7–12 reps * 2 minutes rest 6. Unilateral Cable Overhead Triceps Extension * 2 sets * 7–12 reps * 2 minutes rest 7. Unilateral Behind-the-Back Cable Lateral Raise * 3 sets * 7–12 reps * 2 minutes rest Focus on execution, train with intensity and make every working set count. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #chestday #legday #pushday
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Trying to stay lean and get HUGE. The goal is to fuel performance, maximise recovery, build as much muscle as possible and minimise unnecessary body fat gain. Prioritising quality food sources, plenty of micronutrients, good digestion and consistent training performance. Because getting bigger doesn’t mean you need to get fat. Eat with a purpose. Train with intent. Grow. Save this for some meal ideas! 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au #ethangohari #thepersianlion #food #diet #fulldayofeating
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Full lat-biased pull workout. Honestly cables are some of the best tools for building muscle, you can do this workout in any gym. Full workout ⬇️ 13 working sets in total * Unilateral cable straight-arm pulldown (lats) x3 * Unilateral cable high row (lats) x3 * Unilateral cable lat pulldown (lats) x3 * Chest-supported DB row (upper back) x1 * 45-degree abducted cable biceps curl x3 Rep range: 7–13 reps Rest: 3 minutes between sets Focus on execution, control the eccentric, use your full active range of motion and make every rep count. Master execution first, then progressively overload. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎥 Content I @hoddi_official 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #backday #pullworkout #bodybuilding
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This quick 7-minute routine helps stretch your lats, chest and shoulders, strengthen your rotator cuff, improve shoulder mobility, activate your scapular stabilisers, get your core engaged and get your upper body moving better before your first working set. The goal isn’t to fatigue yourself. It’s to improve mobility, activate the muscles responsible for shoulder stability, and prepare your body to perform at its best once the real upper-body session starts All back to back with no rest between, save and give it a go. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #backday #chest #warmup Banded lat stretch x1 per side x1 set per side 30 seconds Banded shoulder opener x1 set per side 30 seconds Weighted lat release x1 set per side 30-45 seconds Cable external rotation & press x1 set per side 6-10 reps Scapualr pull-ups x1 set 10 reps Cable external rotation x1 set per side 8-12 reps Scapular row x1 set 10 reps Rope ab crunches x1 set 15-20 reps MUST SAVE 💾
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3 solid exercises to build LATS that you can do at any gym. My favourite cue for pretty much any lat movement: * On the eccentric (lowering phase), think about pushing your elbows down towards the ground and away from your body, this will keep the tension on your lats and stops you from shrugging. Nail your execution first, then focus on progressively overloading over time. Save this and give these cues a go next time you train lats. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #backday #lats #gym
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You can’t expect to take PEDs while neglecting everything else you should be doing to look after your health. Swipe through and have a read Check out @medibolic if you’re looking for health supplements backed by science and designed to support your overall health. 🎁 Discount code thepersianlion Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #peds #bodybuilding #supplements
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My favourite exercise to isolate the biceps and bias the short head. All you need is a bench and a cable attachment. Why do I love this exercise? * Stability: The bench provides excellent support, minimising momentum and allowing you to focus purely on your biceps without other muscles taking over. * Cable alignment: You can easily adjust the cable height and angle to suit your individual structure, creating a more effective line of resistance. * Constant tension: The cable provides resistance throughout the movement, helping you maintain tension on the biceps without resting between reps. * Progressive overload: Unlike dumbbells, cables allow you to increase the load in smaller increments, making it easier to progressively overload without sacrificing execution. * Short-head bias: Positioning your upper arm away from your torso can help emphasise the short head of the biceps, although both heads are still working. * And most importantly, it feels FUCKING UNREAL! 😂 Save this, give it a go during your next arm session and let me know what you think. Follow for REAL bodybuilding. No BS. 🦁 Training • Nutrition • Olympia Prep • Education 📲 FOLLOW THE JOURNEY 🎥 YouTube: Ethan Gohari 📺 Instagram: ethangohari_ifbbpro 🎵 TikTok: ethangohari_ifbbpro 📈 ONLINE COACHING 📩 teamgohari@gmail.com 📲 DM @teamgohari or apply through the link in bio 💼 BUSINESS ENQUIRIES 📩 ethangohari@yahoo.com.au MY TEAM 🤝 🍚 Cream of Rice I @atlasnutrition_au 🩺 Health Support I @medibolic 👕 Apparel I @teamneverhome 🫁 Nasal Strips I @breatheeze 🎁 CODE: “THEPERSIANLION” Support me & save with my partners. #ethangohari #thepersianlion #biceps #bodybuilding #arms
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