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Standing Long JumpUnlike small slow-twitch fibers (the ones geared towards endurance) your fast-twitch muscle fibers are...
03/10/2020

Standing Long Jump

Unlike small slow-twitch fibers (the ones geared towards endurance) your fast-twitch muscle fibers are used in fast power-packed movements, meaning they're much bigger. Cast your bull’s eye on them if you’re looking to upgrade the power in your pins.

Dumbbell Seesaw PressStand with feet apart shoulder-width position and hold dumbbells on each hand. Extend one arm overh...
03/07/2020

Dumbbell Seesaw Press

Stand with feet apart shoulder-width position and hold dumbbells on each hand. Extend one arm overhead rotating your wrist inwards as you reach up. Alternate hands and repeat as many reps as you can.

Leg RaiseLie on the floor and hold onto a bench or the legs of a heavy chair for support. Keep your legs straight and ra...
02/26/2020

Leg Raise

Lie on the floor and hold onto a bench or the legs of a heavy chair for support. Keep your legs straight and raise them up until they’re vertical. Lower back down, but stop just short of the floor to keep tension on your abs before the next rep.

Sandbag SprintsLoad a sandbag on your shoulders and run back and forth for about 10 to 15 meters as fast as possible. Th...
02/26/2020

Sandbag Sprints

Load a sandbag on your shoulders and run back and forth for about 10 to 15 meters as fast as possible. This sprinting exercise will not only help in endurance, but will also help build stronger shoulders, legs and back.

Plank Banded RowLoop a band into a power rack or any sturdy equipment. Get into a plank position about a foot away from ...
02/26/2020

Plank Banded Row

Loop a band into a power rack or any sturdy equipment. Get into a plank position about a foot away from the rack while holding the band on one hand. Pull on the band until it is on the side of the waist whilst squeezing your laterals and tightening the core.

StretchingThe best way to approach your stretches is to warm up for at least three minutes and then, use dynamic stretch...
02/25/2020

Stretching

The best way to approach your stretches is to warm up for at least three minutes and then, use dynamic stretches such as trunk rotations, side bends, and abdominal stretches.

Barbell Overhead Walking LungeHold barbell overhead with straight arms. Step one foot forward into a lunge position whil...
02/08/2020

Barbell Overhead Walking Lunge

Hold barbell overhead with straight arms. Step one foot forward into a lunge position while bending the other knee as well. Do the same step for the other leg while maintaining the barbell overhead for ten repetitions.

02/07/2020

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