Perkfitt

Perkfitt Ladder Bodybuilding Coach
ASRV, Kaged Athlete
↓TRAIN WITH ME
https://ladder.fit/forged_fb
(3)

05/17/2026

gonna have to actually do the work. consistency over the short term fixes, always.

05/17/2026

f*** your feelings. stick to the plan.

05/16/2026

The power of a structured plan 🧱Join us in bio link

05/13/2026

keep stacking days. progress is inevitable

05/12/2026

Every Tricep Exercise Worth Doing. Part 1: Press Downs ↘️

1️⃣Crossbody Press Down
The GOAT for long head bias. Keep elbows at your ribs or slightly behind, arms down, shoulders back.

🔀 1:1 Alt options:
Unilateral Press Down (with a cuff)
Tricep Rope / Double Rope Press Down

2️⃣ Standard Cable Press Down
Hits all three heads equally and effectively . Shoulders down and back, wrist stays on top of the bar, never flexed.

🔀 1:1 Alt options:
Incline press down (the bench takes core stability out of the equation so your triceps do all the work.)

⚖️ Honorable mentions
3️⃣ Tricep dip machine.
Stability and overload potential are unreal, but the shoulder movement limits long head contribution. Medial and lateral bias.

🔀 1:1 Alt option: Tricep Dips

Part 2 next. Save this one.​​​​​​​​​​​​​​​​

Push Day💲 Freē week of this full program in bio1️⃣ Machine Chest Fly✖️ 7–10 reps🎯 Chest (mid/sternal chest bias)2️⃣ Dumb...
05/11/2026

Push Day💲 Freē week of this full program in bio

1️⃣ Machine Chest Fly✖️ 7–10 reps
🎯 Chest (mid/sternal chest bias)

2️⃣ Dumbbell Chest Press✖️ 5–9 reps
🎯 Chest (mid/sternal chest bias)

3️⃣ Unilateral Lateral Raise✖️ 6–10 reps
🎯 Side Delts
cuff ➖  code PERK10

Optional
🔀 Partial Lateral Raise✖️ 5-9 reps
🎯 Front Delts (shortened position)

4️⃣ Cable Overhead Extension ✖️ 6–10 reps
🎯 Triceps (medial, lateral head bias)

5️⃣ Unilateral Cable Press Down ✖️ 6–9 reps
🎯 Triceps (long head bias)

cargos ➖ 
supps ➖  code PERK

     

05/10/2026

stop waiting. just start.

05/08/2026

time’s gonna pass anyways. time to train with a plan 🆓 week of workouts 🔗 in b!0

05/08/2026

if you’re gonna shoot a wave at someone, make sure no one is getting caught in the crosshairs, thank you.

05/07/2026

🆓 week of the plan 🔗 in b!0

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112 Rand Pl
Franklin, TN
37064

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