Marino Katsouris @marino_katsouris
12 Posts
260k Followers
681 Following
Fitness | Lifestyle | Entertainment | YouTube @Alphalete Code - MARINO ⬇️ Training & Nutrition Plans ⬇️
12 Posts
260k Followers
681 Following
Fitness | Lifestyle | Entertainment | YouTube @Alphalete Code - MARINO ⬇️ Training & Nutrition Plans ⬇️
Upper body superset workout🙌🏼 Focusing on super setting one horizontal and one vertical push and pull movement then ending on arms for a complete pump to ready you for the weekend _____________ Give it a go: Superset 1: - DB shoulder press 4x10-12 - Wide grip pull ups 4xfailure Superset 2: - Machine chest press 4x12-15 - Machine row 4x12-15 Superset 3: - 4 step curls 4x10 - Skull crushers into press 4x10 each _____________ I usually throw in a chest and shoulder isolation in the workout i.e a side lateral and a cable fly but I was running short on time so throw them in as well if you can 👌🏼 Wearing @alphalete in preparation for their biggest Black Friday event ever! Also I uploaded a new YouTube video so check that out on my channel! Happy Friday fam — Full TRAINING AND NUTRITION guides available now on my website Link in my bio 👊🏻
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I can assure you my nipples could cut glass here. Really excited to be heading back to Iceland in December with @domiwaffles in our attempt to tackle the elements and create the BIGGEST snow angel ever. Also a big shoutout to everyone who has joined the team and are making some serious progress with my training guides. Its been one hell of a year so far and can’t wait to end it on a high note 💪🏼 Also if you’re looking for a new gym playlist - check my story for all the motivation you’ll need.
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When you see another dog peeing on YOUR tree | AD @carpeomnialifestyle
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My Upper-body Mobility Warm Up 🙌🏼 Focusing on dynamic movements to increase blood flow to the muscles, this is an essential part of anyone’s routine to increase performance and prevent injury _____________ Give it a go: 1️⃣ Arm Rotations 2️⃣ Rotator cuff external rotations 3️⃣ Wall slides 4️⃣ Scapular protraction and retraction 5️⃣ Heel to hands _____________ Longevity is the aim of the game, I want to be lifting, fit and healthy well into my hundreds 😉 Wearing @alphalete joggers who are having a massive Black Friday evening from the 29th- 3rd of December so save the date! Full TRAINING AND NUTRITION guides available now on my website that covers warm ups and post workout protocols. Link in my bio 👊🏻
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Quad dominant leg day 🙌🏼 For me, there is no better feeling than loading up the bar and hitting some heavy squats! Although you can build great legs without them, if you’re not squatting and you can then you’re missing out. _____________ Full workout: Exercise 1: - Back squats 5x12,10,8,6,4 Exercise 2: - Pendulum squats 4x6-8 pause reps Exercise 3: superset - Leg extensions 4x12-15 - Walking lunges 4x20 Exercise 4: - Single leg press 4x10 _____________ I never time my rest periods, I listen to my body and continue as soon as I feel ready to kill my next set 💪🏼 I threw in some calves and abs after this session as I’m trying to train my calves 3x per week now 😅 Who else loves leg day?! _____________ Full TRAINING AND NUTRITION guides available now on my website all through a personalised APP! Link in my bio 👊🏻
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kind of rude how my eyes require glasses to see but okay
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High volume chest work 🔥 If you know me, you know I love my volume 👌🏼 Although I occasionally dabble with strength work. But at the end of the day pumping as much blood into the muscle is my usual way to go _____________ Give the workout a try : 1: Superset - Alternating Incline DB press 4x5 single 5 together - Close grip contraction press ups 4x12 2: - Flat bench press 4x15 (Dropset) 3: - Decline flys 4x12-15 4: - Cross body machine press 4x10-12 _____________ I did some delts and triceps after this for a complete push session 💪🏼 Uploading a YouTube video later on my views on cardio so keep an eye out for that. Happy Friday team, have a great weekend ______________ Full TRAINING AND NUTRITION guides available now on my website all through a personalised APP! Link in my bio 👊🏻
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Happy birthday to the love of my life, my everything, the person who believed in me since day one, thank you for making me the person I am today. I can’t wait to spend the rest of my life with you @domiwaffles ♥️🌎
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