Brian DeCosta
10,000 Calorie Challenge | 3 MEALS ONLY! | EPIC Cheat Day
updated
‼️ NEW BUILD PROGRAM ALERT ‼️ As stated during this killer Glute workout 🍑
I started this past Monday—join now and run it with me 😏 Here’s the essential info:
⠀
✔️ For those looking to gain some serious muscle this winter
✔️ 10-Week Program (with an optional Part II—also 10 weeks)
✔️ Versions for training 3 days/wk up to 6 days/wk
✔️ Beginner to Advanced
✔️ Custom Nutrition included for each client
✔️ Private community // Live Q&As
✔️ 100s of exercise tutorial videos & other education videos
✔️ Affordable
⠀
Crush this program with me and see why 1000s have learned & grown with me over the last 6 years 💪 Feel free to DM me on IG or comment here with any questions
Run BUILD 2.0 with me 👉 shreddedforlife.com
Run BUILD 2.0 with me 👉 shreddedforlife.com
Run BUILD 2.0 with me 👉 shreddedforlife.com
__________
⏱ TIMESTAMPS
00:00 1. BARBELL HIP THRUST
01:00 2. SINGLE LEG PRESS
01:57 3. CALF PRESS
02:39 4. DB ROMANIAN DEADLIFT
03:11 5. LEG CURL
03:44 6. DB STEP-UP
__________
🏋🏻♀️ WORKOUT
⠀
1️⃣ BARBELL HIP THRUST | 3 Sets, 15-12-10 Reps
✔️ Increase weight each set
2️⃣ SINGLE LEG PRESS | 3 Sets, 15-12-10 Reps
✔️ Increase weight each set
3️⃣ CALF PRESS | 3 Sets, 20 Reps
4️⃣ DB ROMANIAN DEADLIFT | 3 Sets, 20-15-10 Reps
✔️ Increase weight each set
5️⃣ LEG CURL | 3 Sets, 20 Reps
6️⃣ DB STEP-UP | 3 Sets, 15 Reps
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 20%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Erin's TikTok: tiktok.com/@erin.killeen
Think it's time for a Fitness Coach?
Join me on the best Training & Nutrition Coaching Platform 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
⏱ TIMESTAMPS
00:00 INTRO
01:22 90'S JOGGER
02:40 CLOUD LONGSLEEVE
03:35 OFFSET LONGSLEEVE
04:57 MONOCHROME FITTED TEE
6:11 LAH TOILETRY BAG
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 20%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Spotify Playlist | bit.ly/workoutvibe
TIMESTAMPS
00:00:00 BRIAN
00:26:00 GOJ
00:45:00 BRIAN
01:03:00 GOJ
01:18:00 BRIAN
01:44:00 GOJ
02:01:00 BRIAN
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#TopDeepHouse #TopTechHouse
Spotify Playlist | bit.ly/workoutvibe
🎙 THE MIC IS MUTED ON YOUTUBE
TIMESTAMPS
00:00:00 BRIAN
00:31:00 GOJ
00:44:00 BRIAN
01:02:00 GOJ
01:24:00 BRIAN
01:40:00 GOJ
02:01:00 BRIAN
02:30:00 GOJ
02:54:00 BRIAN
03:29:00 GOJ
03:44:00 BRIAN
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#TopDeepHouse #TopTechHouse
SoundCloud Audio | bit.ly/ironmix55
Spotify Playlist | bit.ly/workoutvibe
🎙 THE MIC IS MUTED ON YOUTUBE
TIMESTAMPS
00:00:00 SCHOOL ZONE
00:52:28 ROLLIN
01:25:44 CRUISIN
01:48:20 SPEEDIN
02:05:30 RECKLESS
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#TopDeepHouse #TopTechHouse
1-on-1 Coaching Now Open 🔗 shreddedforlife.com/elite1on1
Question from tonythetiger0101: "Hey Brian, I’ve recently been considering changing career paths and getting into personal training/coaching. Do you have any advice for transitioning out of a corporate company and getting into this space? And is there a specific certification course you’d recommend? There’s so many different options. Thanks in advance, keep crushing it 🤘🏽"
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
⏱ TIMESTAMPS
00:00 INTRO
00:39 EXERCISE 1
02:22 EXERCISE 2
03:41 EXERCISE 3
06:11 EXERCISE 4
07:59 EXERCISE 5
09:26 EXERCISE 6
11:24 EXERCISE 7
__________
🏋🏻♀️ WORKOUT
⠀
1️⃣ FLAT DUMBBELL PRESS | 4 Sets, 6-8-10-15 Reps
✔️ Last set is a Back-Off set
⠀
2️⃣ BARBELL OHP | 3 Sets, 10 Reps
✔️ Last set includes a Drop Set
⠀
3️⃣ LATERAL RAISE | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
4️⃣ INCLINE PRESS MACHINE | 3 Sets, 10 Reps
✔️ Take last set to failure
✔️ Last set includes a Drop Set
⠀
5️⃣ DB OVERHEAD EXT. | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
6️⃣ SINGLE CABLE OHP | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
7️⃣ CABLE FLY | 3 Sets, AMRAP
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more
✔️ AMRAP = As many reps as possible
✔️ A Back Off set is a set after resting with ~20%-50% less weight
✔️ A Drop Set is a set performed immediately after a regular working set with ~20-50% less weight
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Think it's time for a Fitness Coach?
Join me on the best Training & Nutrition Coaching Platform 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
⏱ TIMESTAMPS
00:00 INTRO
00:35 EXERCISE 1
02:41 EXERCISE 2
04:23 EXERCISE 3
05:16 EXERCISE 4
06:02 EXERCISE 5
09:18 EXERCISE 6
10:13 EXERCISE 7
__________
🏋🏻♀️ WORKOUT
⠀
WORKOUT 👇 [This is the exercise order]
⠀
1️⃣ DEADLIFT | 3 Sets, 8 Reps
⠀
2️⃣ LAT PULLDOWN | 4 Sets, 20 Reps
⠀
3️⃣ CHEST-SUPPORTED ROW | 3 Sets, 8-12-15 Reps
⠀
4️⃣ STRAIGHT-ARM ROPE PULLDOWN | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
5️⃣ SINGLE-ARM PULLDOWN | 3 Sets, 20 Reps
✔️ Take last set to failure
👆 Super-set with 5
⠀
6️⃣ ALT. DUMBBELL CURL | 3 Sets, 15 Reps
✔️ Take last set to failure
👇 Super-set with 6
⠀
7️⃣ DB REVERSE CURL | 3 Sets, AMRAP
✔️ Take last set to failure
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ AMRAP = As many reps as possible
✔️ Super-setting is switching between two exercises, resting after 1 set of each exercise.
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Think it's time for a Fitness Coach?
Join me on the best Training & Nutrition Coaching Platform 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
⏱ TIMESTAMPS
00:00 INTRO
00:13 EXERCISE 1
05:41 EXERCISE 2
08:50 EXERCISE 3
11:38 EXERCISE 4
14:13 EXERCISE 5
16:28 EXERCISE 6
18:30 EXERCISE 7
__________
🏋🏻♀️ WORKOUT
⠀
1️⃣ BB BACK SQUAT | 3 Sets, 6 Reps
⠀
2️⃣ BB ROMANIAN DEADLIFT | 3 Sets, 10 Reps
⠀
3️⃣ BB HIP THRUST | 3 Sets, 10 Reps
⠀
4️⃣ DB FRONT SQUAT | 3 Sets, 10 Reps
⠀
5️⃣ LEG CURL | 3 Sets, 20 Reps
✔️ Last set includes a Drop Set
✔️ Take last set to failure
⠀
6️⃣ LEG EXTENSION | 3 Sets, 20 Reps
✔️ Last set includes a Drop Set
✔️ Take last set to failure
⠀
7️⃣ SEATED CALF RAISE | 3 Sets, 15 Reps
✔️ Take last set to failure
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ A Drop Set is a set performed immediately after a regular working set with 20-50% less weight.
✔️ Have fun, maintain perspective, remember your goals. We're blessed to be able to train! 🙏
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Health Stack Giveaway 😁👇 Round 3 of 3 with the @corenutritionals supplement stacks! Full explanation on today's YouTube video.
⠀
To enter to win:
1️⃣ Comment on this post: instagram.com/p/CZ-dABtv318
2️⃣ Follow @CoreNutritionals on IG
⠀
This giveaway includes:
1️⃣ Core MRP [Meal Replacement]: bit.ly/coremrp
2️⃣ Core MULTI [Multivitamin]: bit.ly/coremulti
3️⃣ Core OMEGA [Fish Oil]: bit.ly/coreomega1
Use code BRIAN to save 15% on all Core supplements.
__________
Think it's time for a Fitness Coach?
Join me on the best Training & Nutrition Coaching Platform 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
⏱ TIMESTAMPS
00:00 INTRO
00:14 EXERCISE 1
03:12 EXERCISE 2
05:23 EXERCISE 3
08:32 EXERCISE 4
11:20 EXERCISE 5
13:39 EXERCISE 6
__________
🏋🏻♀️ WORKOUT
⠀
1️⃣ FLAT BARBELL PRESS | 4 Sets, 8-10 Reps
✔️ Last set is a Back-Off set
⠀
2️⃣ INCLINE BARBELL PRESS | 3 Sets, 10-12 Reps
✔️ Last set includes a Drop Set
⠀
3️⃣ MID-CABLE FLY | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
4️⃣ EZ-BAR PUSHDOWN | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
5️⃣ DECLINE DB PRESS | 3 Sets, 10-15 Reps
✔️ Take last set to failure
⠀
6️⃣ DIP | 3 Sets, AMRAP
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more
✔️ AMRAP = As many reps as possible
✔️ A Back Off set is a set after resting with ~20%-50% less weight
✔️ A Drop Set is a set performed immediately after a regular working set with ~20-50% less weight
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Think it's time for a Fitness Coach?
Join me on the best Training & Nutrition Coaching Platform 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
⏱ TIMESTAMPS
00:00 INTRO
00:14 EXERCISE 1
03:37 EXERCISE 2
06:02 EXERCISE 3
09:02 EXERCISE 4
10:45 EXERCISE 5
12:50 EXERCISE 6
15:33 EXERCISE 7
__________
🏋🏻♀️ WORKOUT
⠀
1️⃣ FLAT BARBELL PRESS | 4 Sets, 8-10 Reps
✔️ Last set is a Back-Off set
⠀
2️⃣ INCLINE DB PRESS | 3 Sets, 10-12 Reps
✔️ Last set includes a Drop Set
⠀
3️⃣ HIGH CABLE FLY | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
4️⃣ MID CABLE FLY | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
5️⃣ OVERHEAD CABLE EXT. | 3 Sets, 10-15 Reps
✔️ Take last set to failure
⠀
6️⃣ STANDING INCLINE PRESS | 3 Sets, AMRAP
✔️ Take each set to failure
✔️ Last set includes a Drop Set
⠀
7️⃣ DIP MACHINE | 3 Sets, AMRAP
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more
✔️ AMRAP = As many reps as possible
✔️ A Back Off set is a set after resting with ~20%-50% less weight
✔️ A Drop Set is a set performed immediately after a regular working set with ~20-50% less weight
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
To enter to win:
1️⃣ Comment on latest IG post @briandecosta
2️⃣ Follow @corenutritionals
⠀
This giveaway includes:
1️⃣ Core ALPHA
2️⃣ Core TEST
3️⃣ Core HARD
4️⃣ Core 5-AT
__________
⏱ TIMESTAMPS
00:00 INTRO
00:58 EXERCISE 1
05:46 EXERCISE 2
08:01 EXERCISE 3
12:36 EXERCISE 4
14:43 EXERCISE 5
16:29 EXERCISE 6
18:14 EXERCISE 7
__________
🏋🏻♀️ WORKOUT
⠀
1️⃣ OVERHEAD PRESS | 4 Sets, 10 Reps
✔️ Last set is a back-off set
⠀
2️⃣ DB OVERHEAD PRESS | 3 Sets, 10 Reps
✔️ Last set includes a drop set
⠀
3️⃣ LATERAL RAISE | 3 Sets, 20 Reps
✔️ Each set includes a drop set
⠀
4️⃣ SHRUG MACHINE | 3 Sets, AMRAP
⠀
5️⃣ REAR DELT FLY | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
6️⃣ NEUTRAL MACHINE OHP | 3 Sets, AMRAP
✔️ Last set includes a drop set
⠀
7️⃣ LATERAL RAISE MACHINE | 3 Sets, AMRAP
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ A Drop Set is a set performed immediately after a regular working set with 20-50% less weight.
✔️ AMRAP = As many reps as possible
✔️ Super-setting is switching between two exercises, resting after 1 set of each exercise.
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Think it's time for a Fitness Coach?
Join me on the best Training & Nutrition Coaching Platform 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
⏱ TIMESTAMPS
00:00 INTRO
00:07 EXERCISE 1
01:45 EXERCISE 2
03:17 EXERCISE 3
05:10 EXERCISE 4
07:18 EXERCISE 5
09:12 EXERCISE 6
12:06 EXERCISE 7
__________
🏋🏻♀️ WORKOUT
⠀
1️⃣ DEADLIFT | 4 Sets, 5 Reps
✔️ Last set is a back-off set
⠀
2️⃣ LAT PULLDOWN | 3 Sets, 15 Reps
⠀
3️⃣ STRAIGHT-ARM PUSHDOWN | 3 Sets, 20 Reps
⠀
4️⃣ ALT. DUAL CABLE PULLDOWN | 3 Sets, 15 Reps
✔️ Take last set to failure
⠀
5️⃣ CABLE CURL | 3 Sets, 20 Reps
✔️ Take last set to failure
👇 Super-set with 6
⠀
6️⃣ CABLE ROW | 3 Sets, 20 Reps
✔️ Take last set to failure
👆 Super-set with 5
⠀
7️⃣ HAMMER CURL | 3 Sets, AMRAP
✔️ Take last set to failure
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ AMRAP = As many reps as possible
✔️ Super-setting is switching between two exercises, resting after 1 set of each exercise.
__________
👨👩👧👦 MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 https://refer.prestigelabs.com/meals?...
Free US Shipping
__________
📱 SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Insight TImer: insighttimer.com
⏱ TIMESTAMPS
00:00 INTRO
00:45 EXERCISE 1
03:28 EXERCISE 2
06:47 EXERCISE 3
08:43 EXERCISE 4
10:38 EXERCISE 5
14:21 EXERCISE 6
17:14 EXERCISE 7
WORKOUT 👇
⠀
1️⃣ BB BACK SQUAT | 3 Sets, 12-10-8 Reps
⠀
2️⃣ ROMANIAN DEADLIFT | 3 Sets, 15-12-10 Reps
⠀
3️⃣ DB FRONT SQUAT | 3 Sets, 15 Reps
⠀
4️⃣ MACHINE HACK SQUAT | 3 Sets, 15 Reps
✔️ Take last set to failure
⠀
5️⃣ LEG CURL | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
6️⃣ LEG EXTENSION | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
7️⃣ CALF RAISE | 3 Sets, AMRAP
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ AMRAP = As many reps as possible
✔️ Have fun, maintain perspective, remember your goals. We're blessed to be able to train! 🙏
__________
Think it's time for a Fitness Coach?
Join me on best Training & Nutrition Coaching Mobile App 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
✖️ VIDEO-SPECIFIC LINKS
💰 Code BRIAN to save 15%
CORE POST 🔗 bit.ly/corepost
CORE FLEX 🔗 bit.ly/coreflex1
CORE ISO 🔗 bit.ly/coreiso
CORE PRO 🔗 bit.ly/corepro1
WARM-UP [IG Reel] 🔗 bit.ly/bdwarmup
BREATHING [IGTV] 🔗 bit.ly/bdbreathing
__________
✖️ MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Core FURY: bit.ly/3ITeT16
Core ABC: http://bit.ly/2E2Gdum
Core POST: bit.ly/3rbQDkG
⏱ TIMESTAMPS
00:00 INTRO
01:00 EXERCISE 1
03:47 EXERCISE 2
05:57 EXERCISE 3
08:18 EXERCISE 4
10:59 EXERCISE 5
12:37 EXERCISE 6
14:43 EXERCISE 7
Think it's time for a Fitness Coach?
Join me on best Training & Nutrition Coaching Mobile App 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
__________
✖️ MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
National Eating Disorders Association Hotline - nationaleatingdisorders.org/help-support/contact-helpline
Hope, Help, and Healing for Eating Disorders - amazon.com/Hope-Help-Healing-Eating-Disorders/dp/0307459497
My Prior Video: youtube.com/watch?v=P_S5HtldCLQ&t=665s
In this video, I answer discuss the cycle of an eating disorder, some possible remedies, and my personal experience with eating disorders.
⏱ TIMESTAMPS
00:00 INTRO
01:30 EXERCISE 1
05:38 EXERCISE 2
09:39 EXERCISE 3
13:20 EXERCISE 4
16:59 EXERCISE 5
20:50 EXERCISE 6
WORKOUT 👇
⠀
1️⃣ DEADLIFT | 4 Sets, 12 Reps
✔️ Take last set to failure
⠀
2️⃣ HACK SQUAT | 3 Sets, 15 Reps
✔️ Take last set to failure
⠀
3️⃣ LEG PRESS | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
4️⃣ LEG CURL | 3 Sets, AMRAP
✔️ Take each set to failure
⠀
5️⃣ LEG EXTENSION | 4 Sets, 20 Reps
✔️ Take each set to failure
⠀
6️⃣ CALF RAISE | 3 Sets, 15 Reps
✔️ Take each set to failure
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ AMRAP = As many reps as possible
✔️ Have fun, maintain perspective, remember your goals. We're blessed to be able to train! 🙏
__________
Think it's time for a Fitness Coach?
Join me on best Training & Nutrition Coaching Mobile App 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Think it's time for a Fitness Coach?
Join me on best Training & Nutrition Coaching Mobile App 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
⏱ TIMESTAMPS
00:00 INTRO
00:41 EXERCISE 1
00:41 EXERCISE 2
05:12 EXERCISE 3
09:14 EXERCISE 4
14:34 EXERCISE 5
17:55 EXERCISE 6
21:12 EXERCISE 7
WORKOUT 👇 [This is the exercise order]
⠀
1️⃣ BARBELL ROW | 3 Sets, 15 Reps
✔️ Last set includes 1 Drop Set
⠀
2️⃣ LAT PULLDOWN | 3 Sets, 15 Reps
✔️ Take last set to failure
⠀
3️⃣ V-BAR LOW CABLE ROW | 3 Sets, 15 Reps
✔️ Take last set to failure
⠀
4️⃣ STRAIGHT-ARM PULLDOWN | 3 Sets, 15 Reps
✔️ Take last set to failure
👇 Super-set with 5
⠀
5️⃣ ROPE FACEPULL | 3 Sets, 20 Reps
✔️ Take last set to failure
👆 Super-set with 4
⠀
6️⃣ SUPINATED PULLDOWN | 3 Sets, AMRAP
✔️ Last set includes 1 Drop Set
⠀
7️⃣ ALT. DB CURL | 3 Sets, AMRAP
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ AMRAP = As many reps as possible
✔️ Substitute Pull-Up for Assisted Pull-Up Machine or Banded Pull-Ups
✔️ A Drop Set is a set performed immediately after a regular working set with 20-50% less weight.
__________
✖️ MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Join me on best Training & Nutrition Coaching Mobile App 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
In this video, I discuss prioritizing training while in college and we go through a Chest & Tricep workout.
⏱ TIMESTAMPS
00:00 INTRO
00:44 EXERCISE 1
03:25 EXERCISE 2
06:39 EXERCISE 3
08:51 EXERCISE 4
10:28 EXERCISE 5
12:54 EXERCISE 6
15:06 EXERCISE 7
__________
WORKOUT 👇 [This is exercise order]
⠀
1️⃣ FLAT BARBELL PRESS | 3 Sets, 6-8-10 Reps
⠀
2️⃣ INCLINE MACHINE PRESS | 3 Sets, 10 Reps
✔️ Last set includes a Drop Set
⠀
3️⃣ CABLE FLY | 3 Sets, 20 Reps
✔️ Take last set to failure
👇 Super-set with 4
⠀
4️⃣ DB OVERHEAD EXT. | 3 Sets, 20 Reps
👆 Super-set with 3
⠀
5️⃣ INCLINE PLATE PRESS | 3 Sets, 20 Reps
✔️ Last set includes a Drop Set
👇 Super-set with 6
⠀
6️⃣ CABLE TRICEP EXT. | 3 Sets, 20 Reps
✔️ Take last set to failure
✔️ Last set includes a Drop Set
👆 Super-set with 5
⠀
7️⃣ DECLINE DB PRESS | 3 Sets, 10 Reps
✔️ Take each set to failure
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ Super-setting is switching between two exercises, resting after 1 set of each exercise.
✔️ A Drop Set is a set performed immediately after a regular working set with 20-50% less weight.
✔️ Have fun, maintain perspective, remember your goals. We're blessed to be able to train! 🙏
__________
✖️ VIDEO-SPECIFIC LINKS
💰 Code BRIAN to save 15%
CORE POST 🔗 bit.ly/corepost
CORE FLEX 🔗 bit.ly/coreflex1
CORE ISO 🔗 bit.ly/coreiso
CORE PRO 🔗 bit.ly/corepro1
WARM-UP [IG Reel] 🔗 bit.ly/bdwarmup
BREATHING [IGTV] 🔗 bit.ly/bdbreathing
__________
✖️ MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Join me on best Training & Nutrition Coaching Mobile App 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
In this video, I answer training, nutrition, supplementation, and personal questions asked on my Instagram a few days ago.
⏱ TIMESTAMPS
00:00 INTRO
00:15 EXERCISE 1
01:30 EXERCISE 2
02:31 EXERCISE 3
04:56 EXERCISE 4
06:19 EXERCISE 5
08:55 EXERCISE 6
WORKOUT 👇
⠀
1️⃣ BB BACK SQUAT | 3 Sets, 10-8-6 Reps
⠀
2️⃣ BB FRONT SQUAT | 3 Sets, 10 Reps
⠀
3️⃣ HIP THRUST | 3 Sets, 10 Reps
✔️ Take last set to failure
⠀
4️⃣ HACK SQUAT | 3 Sets, 10 Reps
✔️ Take last set to failure
⠀
5️⃣ CALF PRESS | 4 Sets, 20 Reps
✔️ Take last set to failure
⠀
6️⃣ LEG PRESS | 3 Sets, 15 Reps
✔️ Take last set to failure
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ Have fun, maintain perspective, remember your goals. We're blessed to be able to train! 🙏
__________
✖️ VIDEO-SPECIFIC LINKS
💰 Code BRIAN to save 15%
CORE POST 🔗 bit.ly/corepost
CORE FLEX 🔗 bit.ly/coreflex1
CORE ISO 🔗 bit.ly/coreiso
CORE PRO 🔗 bit.ly/corepro1
WARM-UP [IG Reel] 🔗 bit.ly/bdwarmup
BREATHING [IGTV] 🔗 bit.ly/bdbreathing
__________
✖️ MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Join me on best Training & Nutrition Coaching Mobile App 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
In this video, I answer training, nutrition, supplementation, and personal questions asked on my Instagram a few days ago.
⏱ TIMESTAMPS
00:00 INTRO
00:29 PREVIEW
00:53 DL TUTORIAL
04:22 EXERCISE 1
05:48 EXERCISE 2
07:07 EXERCISE 3
08:23 EXERCISE 4
09:24 EXERCISE 5
10:04 EXERCISE 6
10:56 EXERCISE 7
11:41 EXERCISE 8
__________
✖️ VIDEO-SPECIFIC LINKS
💰 Code BRIAN to save 15%
CORE POST 🔗 bit.ly/corepost
CORE FLEX 🔗 bit.ly/coreflex1
CORE ISO 🔗 bit.ly/coreiso
CORE PRO 🔗 bit.ly/corepro1
WARM-UP [IG Reel] 🔗 bit.ly/bdwarmup
BREATHING [IGTV] 🔗 bit.ly/bdbreathing
__________
✖️ MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
0:00 INTRO
01:04 PREVIEW
01:21 1. DB FLAT PRESS
02:39 2. BB INCLINE PRESS
03:27 3. SMITH FLAT PRESS
04:46 4. EZ-BAR SKULLCRUSHER
05:28 5. PEC DECK FLY
07:12 6. WEIGHTED DIP
An idea to start the week. When I'm feeling off my game, a thought process I visit to get back on track and avoid overwhelm is contemplating how well I've done sticking to irrefutable practices that lead to a "better life" (at least for me).
⠀
These practices are:
Sleep. How has my sleep been?
Hydration. Have I been adequately hydrating?
Nutrition. Have I been nourishing myself well?
Priorities/Schedule. Have I been moving through my day with 2-3 main focuses that make sense?
⠀
That's where I start and I often find my answer. I've been eating like shit. Or I've stayed up too late for a few nights. To me, this is very simple and even with a low level of self awareness, it's hard to delude oneself on these items.
⠀
This is not to deny that deep existential crises exist. Hell, who hasn't experienced one or 47 in the last few years lol. What I'm saying here is... believing that an alternative is better than just sitting in your own misery, choosing to focus on improving one or more of these 4 things will kickstart some welcomed momentum. And once we start reinforcing the "foundation of our home", we'll better be able to grapple with what to build on top of it.
⠀
Have a great week crew!
⠀
📈 New Years Training & Nutrition Coaching linked in my bio. 📉
⠀
👉 My free ab program is also linked in the bio.
____
WORKOUT 👇 [This is exercise order]
⠀
1️⃣ DB FLAT PRESS | 3 Sets, 6-8-10 Reps
⠀
2️⃣ BB INCLINE PRESS | 3 Sets, 6-8-10 Reps
✔️ Last set includes a Drop Set
⠀
3️⃣ SMITH FLAT PRESS | 3 Sets, 10 Reps
✔️ Take last set to failure
⠀
4️⃣ EZ-BAR SKULLCRUSHER | 3 Sets, 20 Reps
✔️ Take last set to failure
⠀
5️⃣ PEC DECK FLY | 3 Sets, 20 Reps
✔️ Last set includes a Drop Set
✔️ Take last set to failure
⠀
6️⃣ WEIGHTED DIP | 3 Sets, 10 Reps
✔️ Last set includes a Drop Set
✔️ Take last set to failure
⠀
✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ If you cannot do weighted dips, use the Assist Dip Machine or recruit someone to assist during your set by supported your lower legs.
✔️ A Drop Set is a set performed immediately after a regular working set with 20-50% less weight.
✔️ Have fun, maintain perspective, remember your goals. We're blessed to be able to train! 🙏
__________
✖️ MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
____
⠀
Your Coach,
❤️ B
⠀
#pushday #chestworkout #chestday #tricepday #tricepworkout #chestexercise #chestgrowth #naturalbodybuilding
Twitch Stream Replay | twitch.tv/videos/1257896742
SoundCloud Audio | bit.ly/bestyearmix2021
Spotify Playlist | bit.ly/workoutvibe
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#TopDeepHouse #TopTechHouse
Twitch Stream Replay | twitch.tv/videos/1231697863
SoundCloud Audio | bit.ly/ironmix53
Spotify Playlist | bit.ly/workoutvibe
__________
⏱ TIMESTAMPS
00:00:00 CHILL 🥶
00:31:49 FAST 😼
00:56:50 HEAVY 😈
01:33:40 FILTH 🤯
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#TopDeepHouse #TopTechHouse
Join me on best Training & Nutrition Coaching Mobile App 🔗 https://www.ShreddedForLife.com
My free Ab Program 🔗 https://www.ShreddedForLife.com/vcut
In this video, I answer training, nutrition, supplementation, and personal questions asked on my Instagram a few days ago.
__________
✖️ VIDEO-SPECIFIC LINKS
💰 Code BRIAN to save 15%
CORE POST 🔗 bit.ly/corepost
CORE FLEX 🔗 bit.ly/coreflex1
CORE ISO 🔗 bit.ly/coreiso
CORE PRO 🔗 bit.ly/corepro1
WARM-UP [IG Reel] 🔗 bit.ly/bdwarmup
BREATHING [IGTV] 🔗 bit.ly/bdbreathing
__________
✖️ MY TEAMS
Core Nutritionals Supplements 🔗 corenutritionals.com
💰 Code BRIAN to save 15%
YoungLA Clothing 🔗 youngla.com
💰 Code BRIAN to save 15%
Done-For-You Meals 🔗 refer.prestigelabs.com/meals?af=chdbiacz
Free US Shipping
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SOUNDCLOUD | soundcloud.com/briandecosta
SPOTIFY | bit.ly/briandecostaplaylist
#ShreddedForLife #NaturalBodyBuilding
Twitch Stream Replay | twitch.tv/videos/1225231887
SoundCloud Audio | bit.ly/ironmix52
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
00:00:00 FAST 😼
00:58:30 HEAVY 😈
1:22:00 FILTH 🤯
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
Twitch Stream | twitch.tv/videos/1212279587
SoundCloud Audio | bit.ly/ironmix51
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
00:00:00 CHILL 🥶
00:29:30 FAST 😼
00:54:28 HEAVY 😈
1:25:25 FILTH 🤯
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
__________
WORKOUT
1️⃣ EZ-BAR OVERHEAD EXTENSION
✔️ 3 Sets | 15 Reps | No Rest
👇 Super-set with 2
2️⃣ EZ-BAR CURL
✔️ 3 Sets | 15 Reps | 2 Min Rest
👆 Super-set with 1
3️⃣ DUMBBELL SKULLCRUSHER
✔️ 3 Sets | 20 Reps | No Rest
👇 Super-set with 4
4️⃣ CONCENTRATION CURL
✔️ 3 Sets | 15 Reps/Side | 2 Min Rest
👆 Super-set with 3
5️⃣ WEIGHTED BENCH DIP
✔️ 3 Sets | 15 Reps | No Rest
👇 Super-set with 6
6️⃣ HAMMER CURL
✔️ 3 Sets | 12 Reps/Side | 2 Min Rest
👆 Super-set with 5
7️⃣ SINGLE DUMBBELL KICKBACK
✔️ 3 Sets | 15 Reps/Side | No Rest
👇 Super-set with 8
8️⃣ INCLINE DUMBBELL CURL
✔️ 3 Sets | 20 Reps/Side | 2 Min Rest
👆 Super-set with 7
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
__________
⏱ TIMESTAMPS
00:00 INTRO
00:47 EXERCISE 1
06:33 EXERCISE 2
08:07 EXERCISE 3
08:55 EXERCISE 4
09:36 EXERCISE 5
10:13 EXERCISE 6
13:55 EXERCISE 7
14:58 EXERCISE 8
__________
✍️ WORKOUT BREAKDOWN
1️⃣ DEADLIFT
☑️ Set 1: ~12 Reps @ RPE 8
☑️ Set 2: ~8 Reps @ RPE 8
☑️ Set 3: ~4 Reps @ RPE 9
✔️ Increase weight each set
⠀
2️⃣ DUMBBELL OVERHEAD PRESS
☑️ 3 Sets, 20 Reps, 2-3 Min Rest
⠀
3️⃣ WIDE VERTICAL PULLDOWN
☑️ 3 Sets, 20 Reps, No Rest
👇 Super-set with exercise 4
⠀
4️⃣ LATERAL RAISE
☑️ 3 Sets, 20 Reps, 2-3 Min Rest
👆 Rest, then start back at 3
⠀
5️⃣ V-BAR HORIZONTAL ROW
☑️ 3 Sets, 20 Reps, No Rest
👇 Super-set with exercise 6
⠀
6️⃣ STRAIGHT BAR BEHIND NECK PRESS
☑️ 3 Sets, 10 Reps, 2-3 Min Rest
👆 Rest, then start back at 5
⠀
7️⃣ STRAIGHT BAR SEAL ROW
☑️ 3 Sets, 15 Reps, No Rest
👇 Super-set with exercise 8
⠀
8️⃣ HAMMER SPIDER CURL
☑️ 3 Sets, 10 Reps/Side, 2-3 Min Rest
👆 Rest, then start back at 7
⠀
✅ Hit failure on last set of exercises 5 through 8
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
My free Ab Program | shreddedforlife.com/free
#ShreddedForLife #NaturalBodyBuilding
__________
⏱ TIMESTAMPS
00:00 INTRO
00:47 EXERCISE 1
03:31 EXERCISE 2
05:24 EXERCISE 3
06:06 EXERCISE 4
06:42 EXERCISE 5
09:24 EXERCISE 7
__________
👇 WORKOUT BREAKDOWN
1️⃣ DEADLIFT
☑️ Set 1: AMRAP
☑️ Set 2: RPE 9
☑️ Set 3: RPE 6
✔️ Decrease weight each set.
2️⃣ WIDE PULLDOWN
☑️ 3 Sets, 15 Reps, 2-3 Min Rest
3️⃣ REVERSE FLY [PEC DECK]
☑️ 3 Sets, 20 Reps, No Rest
👇 Super-set with exercise 4
4️⃣ ALT. DUMBBELL CURL
☑️ 3 Sets, 10 Reps/Side, 1-2 Min Rest
👆 Rest, then start back at 3
5️⃣ CHEST-SUPPORTED ROW
☑️ 3 Sets, 15 Reps, 2-3 Min Rest
✔️ Hit failure on last set
6️⃣ WIDE PULL-UP
☑️ 2 Sets, AMRAP, 2-3 Min Rest
✔️ Each set includes a Drop Set
7️⃣ SINGLE DUMBBELL ROW
☑️ 2 Sets, 10 Reps/Side, 2-3 Min Rest
✔️ Hit failure on last set
✅ AMRAP = As many reps as possible
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
Twitch Stream | twitch.tv/videos/1118940258
SoundCloud Audio | bit.ly/ironmix50
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
00:00:00 CHILL 🥶
00:41:30 FAST 😼
01:22:20 HEAVY 😈
1:40:00 FILTH 🤯
2:45:00 CHAT REQUESTS 🗣
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
Twitch Stream | twitch.tv/videos/1112308943
SoundCloud Audio | bit.ly/ironmix49
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
00:00:00 CHILL 🥶
00:44:55 FAST 😼
01:24:50 HEAVY 😈
1:53:01 FILTH 🤯
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SoundCloud Audio | bit.ly/ironmix48
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
0:00 CHILL 🥶
40:38 FAST 😼
1:05:03 HEAVY 😈 Gustavo
1:34:19 FILTH 🤯
__________
✖️ MY FITNESS AFFILIATE LINKS
🔗 bit.ly/brianslinks
__________
✖️ SOCIAL
INSTAGRAM | instagram.com/briandecosta
TWITCH | twitch.tv/briandecosta_
TIKTOK | tiktok.com/@briandecosta
TWITTER | twitter.com/briandecosta
FACEBOOK | facebook.com/BrianDeCostaFit
SoundCloud Audio | bit.ly/ironmix47
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
0:00 CHILL
35:08 FAST
1:00:14 DJ GOJ 1
1:24:15 HEAVY
1:45:24 DJ GOJ 2
1:56:05 FILTH
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix46
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
0:00 CHILL
42:15 FAST
1:27:20 HEAVY
1:41:00 FILTH
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix45
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
0:00 CHILL
35:40 FAST
48:00 HEAVY
1:00:00 FILTH
1:35:00 VIBES
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix45
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
0:00 CHILL
32:31 FAST
52:36 HEAVY
1:15:40 FILTH
1:32:40 REQUESTS
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | http://bit.ly/ironmix43
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
⏱ TIMESTAMPS
0:00 BRIAN DECOSTA
13:00 DALLAS JAY
21:20 BRIAN DECOSTA
28:30 DALLAS JAY
35:00 BRIAN DECOSTA
45:50 DALAS JAY
57:30 BRIAN DECOSTA
1:06:30 DALLAS JAY
1:16:40 BRIAN DECOSTA
1:23:00 DJ VOS
1:33:50 DALLAS JAY
1:38:20 BRIAN DECOSTA
1:44:45 DJ VOS
1:48:12 DALLAS JAY
1:55:30 DJ VOS
2:02:40 BRIAN DECOSTA
2:09:55 DALLAS JAY
2:20:35 DJ VOS
2:33:40 BRIAN DECOSTA
3:18:40 DALLAS JAY
3:34:12 BRIAN DECOSTA
3:42:50 DALLAS JAY
3:59:15 BRIAN DECOSTA
4:18:15 DJ E-MONEY
4:31:50 DALLAS JAY
4:41:55 BRIAN DECOSTA
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | http://bit.ly/ironmix43
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
These days there's no lack of "improve your life" content on this platform or others, and much of what I share is learned on these platforms, so I hope you see this is coming from a place of service, not a place of self-righteousness.
Let me know if you found this insightful or useful and perhaps I'll upload more stuff like this. Timestamps are below. #ShreddedForLife #NaturalBodyBuilding
__________
00:00 INTRO
01:09 1. CREATE MOTION
04:21 2. CLARIFY
07:35 3. REMEMBER
10:33 4. DISRUPT
13:41 5. REMOVE
17:15 6. STANDARDS
20:24 7. FORGIVE
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix42
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCosta...
TW | twitter.com/briandecosta
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix41
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix39
Spotify Playlist | bit.ly/workoutvibe
#TopDeepHouse #TopTechHouse
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix38
Spotify Playlist | bit.ly/workoutvibe
#ShreddedForLife #NaturalBodyBuilding
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix37
Spotify Playlist | bit.ly/workoutvibe
#ShreddedForLife #NaturalBodyBuilding
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | bit.ly/ironmix36
Spotify Playlist | bit.ly/workoutvibe
#ShreddedForLife #NaturalBodyBuilding
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
👉 Ed, Hayden, and I are on Cycle 2 of the BUILD 6-Day LPPLPP Program. Join Us | 🔗 shreddedforlife.com
👉 Shredded For Life also has home and gym based programs for beginners-advanced for training 3x/wk up to 6x/wk. This includes both training & nutrition. | 🔗 shreddedforlife.com
⠀
👉 My new ab program is free | 🔗 shreddedforlife.com/vcut
__________
⏱ TIMESTAMPS
00:00 SHENANIGANS
03:07 PRE-ACTIVATION
07:29 EXERCISE 1
12:38 EXERCISE 2
19:07 EXERCISE 3
25:54 EXERCISE 4
29:22 EXERCISE 5
30:08 EXERCISE 6
35:15 EXERCISE 7
41:20 EXERCISE 8
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
👉 Ed, Hayden, and I are on Cycle 2 of the BUILD 6-Day LPPLPP Program. Join Us | 🔗 shreddedforlife.com
👉 Shredded For Life also has home and gym based programs for beginners-advanced for training 3x/wk up to 6x/wk. This includes both training & nutrition. | 🔗 shreddedforlife.com
⠀
👉 My new ab program is free | 🔗 shreddedforlife.com/vcut
__________
⏱ TIMESTAMPS
00:00 Breaking Science
03:36 Exercise 1
06:05 Exercise 2
06:50 Exercise 3
07:58 Exercise 4
11:10 Exercise 5
14:01 Exercise 6
15:17 Exercise 7
17:29 Exercise 8
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
SoundCloud Audio | soundcloud.com/briandecosta/ironmixtape34
#ShreddedForLife #NaturalBodyBuilding
__________
👇 MY LINKS PAGE
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
This is a snippet from one of dozens of FB Lives I do in our private community in Shredded For Life. Link below to join many others actually getting epic results. #ShreddedForLife #NaturalBodyBuilding
__________
👇 ALL LINKS
🔗 bit.ly/brianslinks
__________
👇 SOCIAL
IG | instagram.com/briandecosta
TT | tiktok.com/@briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta
🎵 IRON MIXTAPE PLAYLIST: bit.ly/IronMixtapePlaylist
🎵 MY SPOTIFY PLAYLIST: bit.ly/workoutvibe
_____________________________________________________
HOME TRAINING & NUTRITION PLANS: https://www.shreddedforlife.com
FREE AB WORKOUT PLAN: shreddedforlife.com/vcut
MY SUPP STACK: shreddedforlife.com/supps
MEALS I EAT DAILY: https://refer.prestigelabs.com/meals?...
_____________________________________________________
👇 SOCIAL
IG | instagram.com/briandecosta/
TT | tiktok.com/Briandecosta
FB | facebook.com/BrianDeCostaFit
TW | twitter.com/briandecosta