Focus, setup, lift heavy, execute, grow

How better to spend a few hours than hanging out in the midst of nature, enjoying the sun and surf while showing the hard-earned results of hours of dedicated lifting and appropriate programming and execution?

Often neglected, training the medial delts is critical to developing well-rounded shoulders. Don’t ignore these small muscles. Train them hard, target them specifically, endure the burn and you’ll be rewarded!

Relax and enjoy the results of your hard work training in the gym. Walk along the beach, soak up the sun!

The dumbbell row is a key exercise for full back development; targeting the lats, and muscles of the upper and mid back, when executed appropriately, including this in your training can enhance the quest for increased back width and thickness

The ocean is as mesmerizing as it is powerful. Enjoy a walk out on the beach. Soak up the sun. Feel the ocean breeze. Show the cuts and definition you’ve earned in the gym!

Perhaps the most common exercise by far, this staple of chest training, if done correctly and suited to your body can help to increase those - but keep strict form and know your limitations in weight and range of motion - be safe!

Enjoy the ocean views.

Before lifting any weight, ensure you are appropriately positioned and you are focused on the movement ahead. Connect mind to muscle. Maintain form and lift heavy

One of the most popular exercises of guys in gyms everywhere, the dumbbell bicep curl is a staple of any arm training regimen. Just remember to focus on the bicep, contract fully, control throughout and don’t let gravity do the work in the way down!

Ensure you listen to your body. Change it up when necessary to maximize gains. Lift hard, lift smart, lift heavy.

Maximize range of motion, contract hard, lock your shoulders in place and focus on execution to build those triceps!

Get out into nature; enjoy the ocean. Show the results of your dedication in the gym.