Barcenas Fitness

Barcenas Fitness Welcome to Barcenas Fitness! A fully private personal training gym with brand new equipment! Exclusive gym memberships offered in limited amounts!

Sign up today for your free trial!

04/30/2026

Struggling with staying consistent with your health and fitness routine?

Here a few things that I help all my clients with:

Structure: through personalized programs tailor fit to your lifestyle
Accountability: holding you accountable to show up for sessions and keep the work going at home with clean healthy meals

Contact me today for your first free personal training session❗️
[email protected]
www.barcenasfitness.com

04/30/2026

Do the work. Do the time.

04/29/2026

Business Owners❗️❗️ Are you Struggling with staying consistent in the gym and following your program?

At Barcenas Fitness we offer fully personalized programs tailor fit to your schedule

We provide:
STRUCTURE
ACCOUNTABILITY
CONSISTENCY
RESULTS

Contact me today for your first 1-hour free session!


[email protected]
www.barcenasfitness.com

04/29/2026

❗️LEG SESSION❗️
Warm up:
Cable hip external rotation with yoga block
Seated banded hip internal rotation
Seated banded abduction

Training:
Leg extensions 3x8
Hamstring curls 3x8
Bulgarian split-squats front foot elevated(my new favorite)2x8
Smith machine calf raises

04/21/2026

STOP SKIPPING THIS FULL BODY WARM-UP BEFORE UPPER BODY WORKOUTS 🔥

Try this full body warm up to properly prime your joints for your training session!!

1)Banded overhead shoulder rotations
2)Banded side bend stretches
3)Banded W’s-shoulder external rotation with pause
4)Bench seated dumbbell full range if motion external rotation
5)Bench seated dumbbell pause rep external rotation
6)Seated banded hip internal rotation
7)Standing banded hip flexion -banded kick out
8)ATG Split-squat on bench - increase flexibility and mobility of hip

04/21/2026

🔥 FLAT BARBELL BENCH PRESS PR – 185 x 10 🔥

Great day in the gym today. Been feeling strong, and strength is steadily climbing. Hit a new PR with 185 for 10 reps — solid progress and a good reminder that consistency pays off.

• Compound movement = builds overall upper body strength
• Targets chest, triceps, and front delts
• Heavy pressing improves muscle mass + power output
• Great for progressive overload and measurable strength gains
• One of the best movements for building pressing strength overall

Train hard. Stay consistent. Progress shows up.

Contact me today for your first free session.
[email protected]
www.barcenasfitness.com
Located in Morris Plains, NJ

GymProgress UpperBodyStrength FitnessJourney

04/21/2026

🔥 ELEVATED BULGARIAN SPLIT SQUAT (GLUTES + QUADS) 🔥

• Front foot elevated on a plate or surface = bigger stretch
• Back leg elevated on bench = Bulgarian split squat setup
• Deeper range of motion = more glute + quad engagement
• Slight forward lean = extra glute emphasis
• Controlled tempo = maximize stretch + contraction

Train with control.

Contact me today for your first free session.
[email protected]
www.barcenasfitness.com
Located in Morris Plains, NJ

StrengthTraining GymTips

04/17/2026

🔥 INCLINE DUMBBELL PRESS TO FAILURE (UPPER CHEST BUILDER) 🔥

• Targets upper pecs for size + strength
• Dumbbells = better stretch + balanced development
• Train to failure = maximize muscle growth
• Control the negative, explode on the press
• Keep shoulders locked in, chest doing the work

Train with intensity. Finish the set.

Contact me today for your first free session.
[email protected]
www.barcenasfitness.com
Located in Morris Plains, NJ

StrengthTraining GymTips

04/16/2026

🔥 ELEVATED BULGARIAN SPLIT SQUAT FOR GLUTES & QUADS 🔥

• Front foot elevated on a plate = deeper range of motion
• Targets glutes and quads with more emphasis
• Light lean forward = extra glute activation
• Keep front knee stable, and drive through that heel
• Great for building single-leg strength and balance

Train with control.

Contact me today for your first free session.
[email protected]
www.barcenasfitness.com
Located in Morris Plains, NJ

FitnessTips StrengthTraining

04/14/2026

🔥 BODYWEIGHT DIPS (DIP BAR) FOR UPPER BODY STRENGTH 🔥

• Performed on the dip bar = Targeted chest, triceps, and shoulders
• Start with bodyweight and progress to weighted dips
• Great for building upper body pushing strength
• Directly enhances your flat bench press 1-rep max

• I’ve used this in my last program—controlled reps, full range of motion, and progressive overload
• Helped me hit a 15-lb PR on my bench—proof it works!

Why I love it:
Simple bodyweight movement that builds raw upper body power and stability.

⸻

Contact me today for your first free personal training session!
Located in Morris Plains, New Jersey.
Email: [email protected]
Website: www.barcenasfitness.com

⸻

MorrisPlainsNJ PersonalTraining

Address

Morris Plains, NJ

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 8am - 1pm
Sunday 8am - 1pm

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