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Gerard Hans ⚡️

@thehanseffect_tv

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VIRGO ♍️. Helping Change Lives And Build Muscle 💪🏾
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Summer body is here… ☀️💪🏾 Consistency, early mornings, late nights, and showing up when I didn’t feel like it. The work is finally showing. Still not finished, but proud of how far I’ve come. #SummerBody #FitnessJourney #HardWorkPaysOff #PhysiqueUpdate #Aesthetic by @thehanseffect_tv
Built different. Trained different. 💪🏾🔥 No shortcuts, no excuses, just straight WORK! 😤 Every rep counts, every set matters, and the results speak for themselves. 💪🏾 ARM DAY WORKOUT: 1️⃣ EZ-Bar Preacher Curls 4sets up the weight each time till failure 2️⃣ Seated Alternating Dumbbell Hammer Curls 4sets till failure 3️⃣ Machine Preacher Curls 4sets up the weight each time till failure 4️⃣ Incline Dumbbell Curls 4 sets till failure by the your arms should be dead so just try to get a good squeeze in on your biceps 🔥 Which one of these exercises gives you the CRAZIEST bicep pump? 👀👇🏾 #ArmDay #BicepWorkout #GymMotivation #FitnessJourney #NoDaysOff by @thehanseffect_tv
LEG DAY AIN’T FOR THE WEAK 😤🦍🔥 Everybody wants strong legs until it’s time to put in that WORK. No shortcuts, no excuses, just straight pressure. 💯 🏋🏽 Today’s Leg Day Lineup: 1️⃣ Barbell Back Squats 4sets8 2️⃣ Heel-Elevated Barbell RDLs 4sets10 3️⃣ Bulgarian Split Squats 4sets10 10 each leg 4️⃣ 45° Single Leg Press 4sets 10 each leg 5️⃣ Standing Calf Raises 4sets till failure 6️⃣ Seated Hip Abductions 4sets10 🔥 Be real… which exercise makes you question why you even came to the gym? 😂👇 #LegDay #GymMotivation #LegWorkout #FitnessJourney #NoExcuses by @thehanseffect_tv
CORE STRENGTH IS BUILT, NOT GIVEN. 🔥💪🏽 Same grind, different day. 🔥 Today’s Core Workout: Destroy it all!! 1️⃣ Seated Weighted Ab Crunches 10 with weights then immediately 10 right after without weights 2️⃣ Machine Abdominal Crunches 4sets15 3️⃣ Captain’s Chair Leg Raises 10 of these then immediately into to knee raises 10 of them ^^^ ⬇️⬇️ go together 4️⃣ Captain’s Chair Knee Raises ⬆️ 5️⃣ Banded Inverted Knee Tucks holds until failure 6️⃣ Banded Front Lever Holds 5sets until failure 💬 Be honest — which one of these exercises would give you the MOST trouble? 👀 #CoreWorkout #Calisthenics #AbsWorkout #GymMotivation #FitnessJourney by @thehanseffect_tv
Get Up And Do Some. 😤🦍🔥 Different day, same mission. No shortcuts, no excuses, just discipline and consistency. The work don’t stop when motivation disappears. 💯 🔥 LEG DAY WORKOUT 1️⃣ Seated Leg Extensions (Quads) 5sets10 last set burn out 2️⃣ V-Squat Machine (Hamstring Focused place your feet higher) 4sets8 3️⃣ Plate-Loaded Hip Thrust (glutes) 4sets6 add 2 plates each set Everybody wants results, but who really wants the WORK? 👀🔥 What’s one leg exercise you absolutely refuse to skip? ⬇️ #LegDay #GymMotivation #NoDaysOff #FitnessJourney #TheHansEffect by @thehanseffect_tv
CHEST & TRICEPS DAY 💪🏽🔥 No shortcuts. No excuses. Just pressure and consistency. Every rep counts. 😤 Shirt From @theliftkulture ‼️ Workout Breakdown ⬇️ 1️⃣ Weighted Dips 4sets8 2️⃣ Dumbbell Incline Chest Press 4sets12 (not shown) 3️⃣ Seat Chest Press 4sets10 but the 4th set till failure 4️⃣ Standing Cable Chest Flyes 4sets15 5️⃣ Lower Chest Cable Flyes 4sets15 6️⃣ Barbell Skull Crushers (Triceps Extensions) 4sets10 7️⃣ Single Arm Tricep Pushdowns 4sets12 8️⃣ Triceps Pushdowns 4sets to failure(all 4 sets) Different day, same mission. 🦍 🔥 REAL QUESTION: If you could only keep ONE exercise from this workout to build your chest and triceps, which one are you choosing? 👀👇🏽 📌 SAVE this workout for your next push day and TAG your gym partner who’s running it with you! 💪🏽 #ChestDay #TricepsWorkout #PushDay #GymMotivation #FitnessJourney by @thehanseffect_tv
“Some call it a workout, I call it testing the limits of gravity. 🦍💪🏾” Skin the Cat 🐈‍⬛ | Strength • Mobility • Control #Calisthenics #SkinTheCat #BodyControl #StrengthTraining #FitnessMotivation by @thehanseffect_tv
No music just straight work on the thrusters. Had to come back and finish off legs.🦵🏽 👏🏾Some days it’s discipline. Some days it’s personal.‼️ by @thehanseffect_tv
LEG DAY 🦍🔥 Heavy weight. Controlled reps. No excuses. 😤 Building strength from the ground up. Every rep counts, every set has a purpose. 💪🏽 THE WORKOUT ⬇️ 1️⃣ Lunges Down&Back 3x (not shown) 2️⃣ Barbell Deadlifts 4Sets6 (not shown) 3️⃣ Barbell Back Squats 4sets10 (not shown) 4️⃣ Heel-Elevated Barbell Back Squats 4sets10 5️⃣ Seated Leg Extensions (Quads) 4sets20 then till failure 6️⃣ Seated Leg Curls (Hamstrings) 4sets20 Till failure 7️⃣ Calf Raises 4sets75 Strength isn’t given, it’s earned. 💯 💬 Be honest… what’s worse, heavy squats or deadlifts? 👀 📌 SAVE this for your next leg day! #LegDay #StrengthTraining #GymMotivation #Deadlift #FitnessReels by @thehanseffect_tv
SHOULDERS & FOREARMS 🦍🔥 Everybody wants strength, but are you willing to put in the work? 👀 Mixing calisthenics with weight training to build real strength, control, and endurance. 💪🏽 FULL WORKOUT ⬇️ 1️⃣ Wall Handstand Push-Ups 4sets4 2️⃣ Pike Push-Ups 4sets10 3️⃣ Seated Dumbbell Shoulder Press 4sets10 4️⃣ Dumbbell Lateral Raises 4sets20 10 on the first one right after that 10 immediately 5️⃣ Barbell Upright Rows 4sets10 6️⃣ Barbell Shrugs 4sets until failure each one make sure you squeeze at the top 7️⃣ Cable forearm wrist rotations 4sets until failure each one Different exercises. Same goal. Get better every day. 📈 💬 Calisthenics or weights — which one you choosing? 👀 📌 SAVE this workout for your next session! #ShoulderWorkout #ForearmWorkout #Calisthenics #GymTok #HybridTraining by @thehanseffect_tv
BACK & BICEPS DAY 🦍💪🏽 Full workout breakdown ⬇️ 1️⃣ Single-Arm Cable Rows 4sets12 2️⃣ Close-Grip Lat Pulldowns 4sets12 3️⃣ Wide-Grip Lat Pulldowns 4sets12 4️⃣ Weighted Pull-Ups heavy weight low reps 5️⃣ Wide-Grip Seated Cable Rows 4sets 10 6️⃣ Preacher Curls 4sets10 7️⃣ Standing Cable Bicep Curls 3sets10 1set to failure! No shortcuts. Just consistency and hard work. 💯 SAVE THIS WORKOUT FOR YOUR NEXT PULL DAY! 🔥 #BackDay #PullDay #BackAndBiceps #GymMotivation #FitnessJourney WorkoutRoutine GymTok Calisthenics by @thehanseffect_tv
A collection of thoughts that probably should’ve stayed in my head. 😂💀 Y’all can relate, just don’t wanna admit it. 🤣 by @thehanseffect_tv

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