STEPHANIE SANZO @stephaniesanzo
2k Posts
1.3m Followers
600 Following
👩‍👧‍👦 Mum of 2 💍 @strongbiz • 🍼 @primevallabs 🦈 @gymshark • 💧@SWEAT Trainer 💪 Creator of the #buildprogram • 📲 Find my PROGRAM in the SWEAT App ⬇️
2k Posts
1.3m Followers
600 Following
👩‍👧‍👦 Mum of 2 💍 @strongbiz • 🍼 @primevallabs 🦈 @gymshark • 💧@SWEAT Trainer 💪 Creator of the #buildprogram • 📲 Find my PROGRAM in the SWEAT App ⬇️
Trying to work your glutes ?? 🤔🍑 Here’s 3 quick tips: 1. Prioritise Heavy Hip Thrusts 2. Focus on Activation or “Mind Muscle Connection” 3. Ensure Adequate Time Under Tension (most sets should last 30-60sec) . This was my full session: 1. Hip Thrusts 20,15,12,10,8 2a. Bulgarian Split Squat 5x10 2b. Cable Hip Abduction 5x20 3a. DB Squats 5x20 3b. KB Deficit Stiff Leg Deadlift 5x10 #buildprogram . SONG 🎧 Stand by Me by Medii & Ella x
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This is my favourite way to train 😍 I always start my sessions with a heavy primary movement which will usually consist of some form of squat, bench or deadlift 🙏 This movement is used to build / test your strength which will improve your ability to grow muscle 💯 I’ll then follow up the first movement with a range of assistance movements which usually involve dumbbells, machines, cables etc 💪 These movements are used to build your physique and assist your strength on the primary movements 🔥 I call this approach “Powerbuilding” which combines a mixture of powerlifting and bodybuilding 🏆 This session was a great example of this method which included the following movements for the upper body: . 1. Bench Press 4,4,4,4,6 2a. Chest Press 5x8 2b. Seated Rows 5x15 3a. Cable Fly’s 3x10 3b. Push Ups 3xAMAP 4a. Rope Face Pulls 3x20 4b. Kneeling Rope Pull Downs 3xAMAP . Find my program BUILD using the link in my bio to access my full program which uses the “PowerBuilding” method 💥. . SONG 🎧 Remains by Ivan B
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Create your own path and lead the way 🔥 Being different is what makes you unique 💯 This was one of my Lower Body Sessions which included the following: . 1. Landmine Deep Squats 15,12,10,8 2a. Leg Press 5x10 2b. Nordic Leg Curls 5x5 3a. Barbell Step Ups 3x8ea 3b. Single Leg DB RDL’s 3x8ea . Access all of my workouts in my program BUILD [link in bio] 💕 There are beginner and advanced programs available which is appropriate for anyone looking to improve their training performance 🏆. . SONG 🎧 Sleeping Pills by Ivan B
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Training with minimal equipment doesn’t mean you can’t still get the job done 💯 This was a quick pump session for the upper body in the hotel gym I was staying at over the weekend ✈️ There were a few light sets of dumbbells and a couple of random machines 🤔 My first thought was “where are the barbells?” 🤷‍♀️ ..but I just had to make do with what I had available 🙏🏼 They say “a good chraftsman never blames their tools” .. so if you’re ever in a situation like this just remember .. something is always better than nothing 🏆 . These were the movements in this circuit which was focused on the biceps and shoulders: 1. Bicep Curls 2. Lateral Raises 3. Curl + Presses . SONG 🎧 Louder (ft. Twan Ray) by Reaubeau & Loris Cimino
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I’ll be honest .. I’m confident training at home or my local gym .. but training in front of a crowd of people at the @ausfitnessshow was definitely intimidating 😳 !! . But I’m so glad to have had the opportunity to showcase my #buildprogram and teach people some of the techniques that have helped me progress 💯 I was so humbled for all of the people that came out to see me and very grateful to have met so many amazing people 💕. . Today’s demonstration included some deadlifts (this was 140kg / 309lb) and some lower body accessory work 🔥 Tomorrow I will be back to demo some upper body work so make sure you come and check it out if you’re in the area 🙏 I’ll be at the show from 11.15am-1.00pm 💥
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SHOULDER + BACK + ARM WORKOUT . One thing about training that I really believe is using a higher frequency (training more often) 💯 This is especially true for women as we generally have a faster rate of recovery 💁‍♀️ I always train multiple muscle groups in all of my workouts - rather than just training a single muscle group (like a shoulder day or back day etc) 🙏 .. more work = more results 💥. . These were the movements in this session: 1. Seated Barbell Press 2. Chin Ups 3a. Seated DB Y Press 3b. DB Lateral Raises 4a. Standing Cable High Row 4b. Cable Straight Arm Pull Downs 5a. Single Arm Cable Push Down 5b. Single Arm Cable Preacher Curl. . Trial my #buildprogram to see the full training split I recommend 🏆 [link in bio]. . SONG 🎧 Remains by Ivan B
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Upper Body Training 💪 Make sure you come and see me this Saturday & Sunday at the @ausfitnessshow in Sydney 🇦🇺 I’ll be there to meet you guys from 11.15am till 1.00pm 🙏 I’m also going to be demonstrating a LIVE workout and taking you through some bench presses and deadlifts 💥 In this session I managed to work up to 80kg / 176lb for my last heavy bench press of the program !! Who can guess what I’ll lift on the weekend ?? 😏 For anyone interested in attending the show you can receive a discount on any ticket purchases using my code “FITSTEPH” 💜. . SONG 🎧 Private Paradise by 2nd Life & Oscar N & Svniivan
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Change will happen when you commit to the purpose and overcome your excuses. 💯 . This was today’s session: 1 . Walking Zercher Lunges 20,15,12,10 2a. Leg Press 5x10 2b. Leg Extensions 5x20 3a. Seated Leg Curl 5x10 3b. Kettlebell Swings 5x20 #buildprogram . SONG 🎧 We Got Hustle by @cryjaxx
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