Eb Samuel @ebenezersamuel23
23 Posts
170k Followers
1k Following
Fitness Director at @menshealthmag C.S.C.S.-certified trainer Former @nydailynews columnist Grab my workout video program below:
23 Posts
170k Followers
1k Following
Fitness Director at @menshealthmag C.S.C.S.-certified trainer Former @nydailynews columnist Grab my workout video program below:
What happens when @womenshealthmag editor-in-chief @lizplosser and I take the #lizandebworkout to hollow body territory? You wind up with a nasty ab workout you can do anywhere. Game plan below, details in the audio (and this combo is a LOT tougher than Liz makes it look FYI 💪🏼💪🏼💪🏼): *********************************** - 7 corkscrew hollow rocks right side - 7 standard hollow rocks - 7 corkscrew hollow rocks left side - 7 standard hollow rocks - hit 3 sets, 30 seconds between each set ********************************** #fitness #training #abworkout #ebandswole #mhandwhworkout
2k 17
Biceps workout that’s all about dominating that mechanically challenging forearms-parallel-to-the-ground position. Moves below, details in the audio: ************************************ 1) mixed-style dumbbell curl: work into the round of 5 or 6 every set (meaning you do 10-12 total reps). 4 sets 2) half-iso spider curl: 8-10 reps per arm. 3 sets 3) halfway pause-and-rotate-on-rise hammer curls: work into the round of 5 or 6 every set. 3 sets *********************************** Have a question for me? Fire away and watch my IG stories where I try to answer regularly #fitness #training #bicepsworkout #fullworkout #armday #everydayisarmday #ebandswole
8k 86
Back workout that lets you move big weight, then pushes you to control your body beyond the sagittal plane. Moves below, details in audio: ************************************ 1) dumbbell row dropset: 6-8 reps dead stop rows, then 10-15-second row iso hold. 4 sets per arm 2) position-switch chinups: 8-10 reps per set. 4 sets (switch moving arm each set). Reminder via @whoop data: vertical pull will get HR up a bit 3) pause-and-squeeze incline rows: 8-10 reps per set. 3 sets (go heavy) 4) TRX reach row to controlled row: 4-6 clusters per set. 3 sets per arm ************************************* Have a workout question? Ask away and watch my IG stories where I try to regularly answer #fitness #training #backworkout #fullworkout #ebandswole
3k 36
All dumbbells-and-bodyweight triceps routine that’s all about supersets, dropsets, and blended moves. Moves below, details in audio: ********************************** 1) lying extension dropset: 8-10 paused lying overhead extension reps, then 6-8 skullcrusher reps. 3 sets 2) double skullcrusher to double JM press: 3-5 clusters of reps, 3 sets 3) bodyweight work: 8-10 bodyweight floor skullcrushers, then paused close grip pushups til tech failure. 3 sets ************************************ #fitness #training #tricepsworkout #fullworkout #armday #ebandswole
4k 28
Somewhere along the line, the barbell deadlift became a super-gold-standard-you’re-not-strong-if-you-can’t-do-this move, but me and @donsaladino want you to know that you have other deadlifting options...and those options can make you plenty strong and powerful and athletic, even if you never ever deadlift with a barbell. (Barbell deadlifting is awesome; it’s just not for everyone.) We explain (and touch on one of my favorite all-time versions of the deadlift) here. #fitness #training #deadlifts #ebandswole
1k 29
Decline bench ab work that’s more vicious than it looks (and then the @whoop heart rate data for fun). This one is all about anti-extension. Game plan below, details in audio: ****************************************** - light dumbbells (5s were work for me...even bodyweight works too) - find torso parallel with dumbbells directly over shoulders. Hold here - reach one dumbbell back behind your head as far as you can. Hold for 2 seconds and own position - return and do same with other bell - work back and forth for 30-40 ticks. Rest. Do 3-4 sets ** if you have lower back issues sit this one out or do only bodyweight. It’s fun but vicious ***************************************** #fitness #training #ebandswole #abs #abworkout
2k 35
The #lizandebworkout took a few weeks off...but we’re back! And today me and @womenshealthmag editor-in-chief @lizplosser are smashing your glutes and honing your stride with a 3-move, all-kettlebells leg workout that’ll take you less than an hour. Moves below, details in audio...and lots of high fives since we are back: ****************************** 1) rack-overhead pendulum walking lunge: 10-12 reps. 4 sets (switch rack every set) 2) knee drive box step up: 8-10 reps per leg. 3 sets 3) rotational Cossack to squat hold countup: work into the round of 5 or 6 every set. 3 sets per side. ************************************* #fitness #training #ebandswole #mhandwhworkout #legworkout #fullworkout
3k 28
Four-move back workout that uses iso-holds, pause reps, and other early-set challenges to pattern good pulling technique, then sets you loose late in each set. Moves below, details in the audio: *********************************** 1) dumbbell row work: towel pause reps, 4-6, then standard row reps, 8-10. 4 sets per side 2) chinup work: descending double-pause reps, 3-5, then standard reps til tech failure. 4 sets 3) incline row work: 10-second plate continuous pull, then 8-10 pairs double-to-single reps. 4 sets 4) banded kneeling straight arm pulldown work: 6 reps half-iso on each side, then 6 reps standard. 3 sets ********************************** Have a fitness question for me? Ask away and watch my IG stories where I regularly answer #fitness #training #ebandswole #backworkout #fullworkout
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