Coach Alex Forino Method

Part of my arm accessory session (bicep priority)

Cable beysian curl 4 x 8 - 10, focus on a slow eccentric

Cable front facing bicep curl seated 3 x 8 - 12

Cable tricep extension 3 x 8 - 15

Cable lying pronated curls 2 x amrap

From Milano to Paris with wifey 🥂

چند بار شده کاری رو شروع نکنی، فقط چون فکر می‌کردی هنوز می‌تونه بهتر بشه؟

Mass meso week 1, Upper A
Working on a 3 Rir for the first week, then slowly increasing the intensity from week 2.

1a. Smith slight inc bench press x 4
2a. Bar weighted pull ups x 4
3a. Cable forward bend costal chest fly x 3
3b. BB chest supported row x 3
4a. DB seated lateral raise x 2 (myo reps)
5a. Cable inc. oh tricep extension x 3
5b. DB supported bicep curl x 3

Finished off with 10minutes of lat and chest mobility since I am sitting more than usual.

▫️▫️▫️▫️▫️▫️▫️
‎‏If you are looking for complete body, mind, and lifestyle transformation with strategy that fits your busy schedule.

‎‏Start from the link in my BIO.

Mass Meso week 1, lower body + shoulder workout.
Week 1 is always about lifting light / moderate load focusing on the new movement patterns.

Power Block: 4 rounds
Box jump x 3
Mb floor slams x 6

Strength block:
Smith HE back squat 3-4 x 4-6
BB DL 3-4 x 6-10

Accessory block;
DB ffe split squat 2 x 8-12 / s
Machine hamstring curl 2 x 12-15

Cable single arm lateral raise 3 x 15-20 / s
Cable upper back row 3 x 15-30

Finished off with some core / mobility work (not in the video)

▫️▫️▫️▫️▫️▫️▫️
‎‏If you are looking for complete body, mind, and lifestyle transformation with strategy that fits your busy schedule.

‎‏Start from the link in my BIO.

The hardest weeks are not outside the coaching process. They are often where the most useful work begins.

Most people wait for the right time to start their journey, anyhow as a coach with more than 12 years of experience I can tell you there will never be a right time. You just need to start💪🍃

What currently makes your plan hardest to sustain?