Jared Kong on Instagram: "Day 1 - Push + Abs Leg Raises 3x8-15 Incline DB Press 3x5-8 Cable Fly 3x6-10 Cable or Dumbbell Lateral Raise 3x8-12 Cable Triceps Pushdown 3x6-10 Day 2 - Pull Lat Pulldown 3x6-10 Single Arm Pulldown 2x6-10 Seated Cable Row 2x6-10 Preacher DB Curl or Seated Incline DB Curl 3x6-10 Day 3 - Legs Calf Raise on Leg Press 4x6-10 BB RDL 2x5-8 Seated Leg Curl 3x6-10 Leg Press 2x5-8 Leg Extension 3x6-10 I do this twice a week, for 6 training days in the week total"

Fabrizio Dos Santos on Instagram: "Today’s quick shoulder workout. Save it for later. *Lateral raise w/dumbbell - 3x12 *Shoulder press w/dumbbell (10 seconds on the eccentric phase) - 3x8 *Frontal raise w/dumbbell - 3x14 Workout session fulled by “Pre-Lift” from @ruleoneproteins_au ✊."