Marino Katsouris @marino_katsouris
463 Posts
184k Followers
435 Following
Fitness | Lifestyle | Entertainment | YouTube @Alphalete | @Staunch.nation Code - Marino Shop Alphalete new launch below! ⤵️
463 Posts
184k Followers
435 Following
Fitness | Lifestyle | Entertainment | YouTube @Alphalete | @Staunch.nation Code - Marino Shop Alphalete new launch below! ⤵️
Build Bigger Biceps & Forearms 💪🏼 You don’t need to overcomplicate it! Smash them hard, with perfect form applying tension and progressive overload and you have a recipe for success! __ 1️⃣Cross body hammer curls 4x10 (looking at your biceps increases strength by 17.2%) 2️⃣Staggered Cable curls 3x12-15 3️⃣Heavy EZ Bar curls 4x8-10 4️⃣Double DB preacher curl 4x15-20 5️⃣Barbell wrist curls front and back 4x10 each back and front __ These are my go-to bicep movements at the moment! I’ve been incorporating them on my upper body days and loving them! Ever since my tendonitis has healed up, training biceps has been amazing. Hope everyone had a great weekend and ready to smash the week 🙌🏼 __ For all my Training plans follow the link in my bio 💪🏼 wearing @alphalete
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First I swept her leg, then I stole her heart @domiwaffles ♥️ _ We can’t wait to be back in the sun this year! Any suggestions on where to go leave in the comments ⬇️ Happy sweeping
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Me confidently approaching the ice cream truck for the 6th time knowing full well I’m lactose intolerant 🤷🏻‍♂️ _ Just just hit 400k on here which is amazing, thank you guys 😳🙏🏻 Also uploading a YouTube video tonight covering my current training routine so check that out! Have a great day team 👊🏻
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BACK ATTACK 🔥 Build width, density and thickness with this killer workout. Give it a go next time you’re on the pull __ A1 - Wide neutral pull ups 5 x failure B1 - Machine rows 4 x 10-12 B2 - Straight arm pull downs 4 x 12-15 C1 - Pull downs 1 second hold 4 x 8-10 C2 - One arm cable rows 4 x 10-12 D1 - Rear delt cable flys 4 x 12-15 E1 - Wide grip RDLS 4 x 6-8 __ *Top tip* Contraction is the aim of the game here. Lead the pulling movements with your elbows rather than using your biceps or momentum to really target your lats for maximum stimulation. Back has easily become one of my favourites muscle groups to train at the moment! Let me know yours in the comments ⬇️ _ For training plans & guides follow the link in my bio 💪🏼 Happy Wednesday team
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Boulder Shoulders 💪🏼 Personally I always feel that delts react to higher volume. Lots of sets and reps as usual 👌🏼 Nothing like an extra half scoop of @myproteinus pre workout workout to keep the skin tearing pump alive! _ Exercise 1: - Side to front raises 4x10 each Exercise 2: - Unilateral shoulder press 4x5 single 5 together Exercise 3: Superset - Smith machine upright rows 4x10-12 - Plate front twists 4x15 Exercise 4: - Rear delt machine 5x20 _ I finished with some arms to complete the workout 💪🏼 training 5-6 days per week at the moment and loving it. I will cover my full routine in my next YouTube video. Want the pre workout? Follow the link in my bio jand use code : MARINO40 to save on the whole site 🙌🏼
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The best way to assert dominance in a new gym is to prominently display your nipples, as that is the most intimidating of all body parts. Alternatively if you do not have nipples, you may pee on everything instead.
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FULL BODY PREHAB 💪🏼 Help strengthen and mobilise your joints while improving balance and coordination with these moves: __ 1️⃣ Crosshacks into lunge 2️⃣ Single leg dead’s lifts 3️⃣ Shoulder taps 4️⃣ Yoga squats 5️⃣ Bird dog 6️⃣ Hip openers / World Greatest Stretch __ If you want to stay healthy and performing at your highest level for the long run, corrective exercises like these need to be implemented into your training routine! Prevent injury before it can arise by preparing your body for any task 🙌🏼 This can be done prior to training or as a standalone to condition the body. Have a great Sunday fam 👊🏻
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HIGH VOLUME CHEST 🔥 Reps, reps and more reps with this workout. Will have you so pumped you’ll have to shower twice 😅 give it a go: __ Exercise 1: Superset - Incline Neutral DB press 4x10 - Incline bar press 4x10 Exercise 2: - Flat bench press 4x15 (Double dropset) Exercise 3: - Chest focused Dips 4xFailure (Dropset to press ups) Exercise 4: - Seated chest flys 4x12-15 __ Remember to squeeze the life out of each rep focusing on that tension 🙌🏼 I threw in arms after this for a complete session 💪🏼 Some people say that too much volume can kill your results but honestly, find what works for you. I’ve built my physique utilising a combination of heavy lifting, high to low reps, drops sets and a lot of supersets. It’s how I like to train and has worked for me! Have a great Friday guys 👊🏻
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