Nick Falke

⬇️ IMPORTANT DETAILS ⬇️ . 1. Reverse curls 3x12 - great for all those tiny forearm muscles that really pop when they are well developed. Add in a wrist curl at the top for extra flexion 2. Hammer curls 3x8 - amazing for your brachioradialis, your biggest forearm muscle. This will make the biggest difference the quickest in your forearm development. 3. Plate pinch curls 3x12 - be careful here. Don’t drop them on your toes! These are a super fun challenge for the forearms. . No toes were harmed in the making of this video

If you’re tired of wasting time, second-guessing every meal and workout, or just want a simple plan that actually works... ⚡️ I’ll build it for you.
✅ Personalized workouts
✅ Easy-to-follow nutrition (with room for real life)
✅ Check-ins, accountability, and expert coaching ➡️Apply online today for my online fitness coaching program

Apply online today for my online fitness coaching program 💪

If you’re tired of wasting time, second-guessing every meal and workout, or just want a simple plan that actually works... ⚡️ I’ll build it for you.
✅ Personalized workouts
✅ Easy-to-follow nutrition (with room for real life)
✅ Check-ins, accountability, and expert coaching ➡️Apply online today for my online fitness coaching program

⬇️ IMPORTANT READ BELOW ⬇️ . Your glutes are comprised of 3 main muscles - the glute Maximus, minimus, and medius. To target these you need hip extension exercises and abduction exercises. This workout is comprised of both so you can grow your dumper from home. . And to actually achieve your dream physique this year, apply for my online fitness coaching program today 🔥

Apply for my online fitness coaching today, I will personally hold you accountable while giving you the structure you need to achieve your fitness goals

Most people curl for years and never actually train their biceps. They swing. They rush. They squeeze nothing. And then wonder why their sleeves still feel loose. Here’s how to fix it: ✅ Flex your triceps at the bottom of every rep → this resets momentum and forces control ✅ Add wrist supination at the top → that little twist activates peak contraction and brings out the bicep pop It’s not about lifting heavier — it’s about contracting better. Master the movement, then add weight. Not the other way around. 🧠 Want help dialing in the rest of your training and finally seeing results that stick? I coach guys 1:1 who are tired of wasting time in the gym and ready to actually build a physique they’re proud of.

⬇️ IMPORTANT DETAILS ⬇️ . Your shoulder has three main muscles : anterior deltoid, medial deltoid, and rear deltoid. These three play important roles in shoulder flexion, extension, and abduction. Add these three exercises to your routine to ensure you are appropriately targeting all deltoid muscles. . Online fitness coaching available now, apply online today.

⬇️ IMPORTANT DETAILS BELOW ⬇️ . This paired with a diet conducive to muscle growth and fat loss will be your best bet towards getting amazing arms for summer. . Every day I work with my online clients to help them lose body fat while building muscle. Check out my website for some transformations and apply for my coaching today if you are ready to get in amazing shape this year!

Remember when you said you were going to be consistent in 2025?
Well… this is me holding you to it 💀 Here’s a full-body workout I personally built to help you burn calories, build muscle, and actually feel good about taking your shirt off this summer: 🔥 20-min treadmill incline walk — 12% incline, 3mph
🔥 Superset: Forward + Reverse Lunges (10 reps each) x 3
🔥 Push-ups on dumbbells — 3 sets to failure
🔥 Triple set: Rear Flys, Lateral Raises, Front Raises (10 reps each) x 3
🔥 Dumbbell Front Squats — 20 reps x 3
🔥 Superset: Overhead Tricep Extensions + DB Curls — 12 reps each x 3 ✅ Save this. Try it. Do it weekly.
✅ No excuses, no fluff — just a real plan to finally look and feel different this year. And if you’re done guessing and want something built just for you… 📲 Apply now for my 1:1 online fitness coaching Custom workouts, no-BS nutrition, and actual accountability.