STEPHANIE SANZO @stephaniesanzo
2k Posts
1.2m Followers
666 Following
πŸ‘©β€πŸ‘§β€πŸ‘¦ Mum of 2 πŸ’ @strongbiz β€’ πŸ’§ @SWEAT Trainer πŸ’ͺ Creator of the BUILD Program β€’ 🍼 @primevallabs 🦈 @gymshark β€’ ⬇️ Find my PROGRAM in the SWEAT App πŸ“²
2k Posts
1.2m Followers
666 Following
πŸ‘©β€πŸ‘§β€πŸ‘¦ Mum of 2 πŸ’ @strongbiz β€’ πŸ’§ @SWEAT Trainer πŸ’ͺ Creator of the BUILD Program β€’ 🍼 @primevallabs 🦈 @gymshark β€’ ⬇️ Find my PROGRAM in the SWEAT App πŸ“²
SHOULDERS + BACK This is an example of one of the workouts in my #buildprogram : 1. Bottoms Up KB Single Arm Presses 2. Chin Ups (these can be done assisted) 3a. Seated DB Shoulder Presses 3b. DB Front to Side Raises 4. Single Arm Rows (Machine or DB) 5a. Cable Skull Crushers 5b. Cable Rope Hammer Curls Join me now and sign up now for a FREE 7 Day trial πŸ“²πŸ’•. . SONG 🎧 Get Rid of Me by E.P.O & No ExpressioN (ft. Ozone)
35k 367
LOWER BODY TRAINING If you're a girl that's relatively new to weight training πŸ’ Just remember these important aspects: 1. Lifting weights is the most effective way to change the shape of your body and achieve that 'toned' look that many of us desire 2. Building your muscle mass will increase your metabolic rate which allows you to burn more energy (calories) at rest 3. Getting stronger will help to improve your bodies functionality and mental confidence . Girls .. don't be scared to lift heavy !! πŸ”₯ I remember myself saying "I don't want to get too big" many years ago when I just started out 🀦 So I completely understand the fear and intimidation of weight training πŸ’― But I can tell you now after several years of lifting .. this should never be a fear for women - nor should it be a determining factor to avoid weights πŸ™… Resistance training has endless benefits and I strongly believe that everyone would benefit from strength training πŸ™ Find my program BUILD which is a weight training program specifically designed for women πŸ™‹ [Link in Bio]. SONG 🎧 Throvn & Drama B β€œ No Way Out β€œ
21k 373
STAGGERED SETS This is a technique that allows you to multitask and increase the workload on a desired muscle group πŸ’ͺ Generally a staggered set would be performed in between the sets of your regular exercises βœ… The goal is to perform an additional exercise focusing on a different muscle group to your primary movement πŸ’― This technique is best used to bring up a lagging muscle group πŸ™ So for example if your biceps were lagging or if you just wanted to increase their development .. then you could add some staggered bicep sets inbetween your normal exercises on a leg day πŸ”₯ This shouldn't interfere with your regular workout and it's a great way to increase the workload of a specific muscle group πŸ‘Œ This video was a demonstration of upright dips (working the triceps, shoulders, chest) and then staggering the hammer curls (working the biceps πŸ“½οΈ Find my program using the link in my bio #buildprogram πŸ† Also full get up today is all @gymshark πŸ’•
20k 272
πŸ“½οΈ > swipe > πŸ“Έ Squats today - 105kg / 231lb for sets of 3 πŸ™ I'm still dealing with some knee issues so I'm using the box to minimise the pressure out of the bottom of the movement βœ… What ever training program you decide to follow .. make sure you always allow room for customisation πŸ’― There are MANY different options you can use to cater for equipment availability, injuries or even just personal preferences. Today was a good example .. I was scheduled to do regular squats in my #buildprogram but decided to switch it for box squats to cater for my knees πŸ‘Œ Sometimes you just have to find a similar movement pattern that works for you πŸ’•
38k 431
BENCH PRESS + UPPER BODY I've found a lot of girls generally favor a good lower body session over upper body πŸ’ But I think it's important to give the upper body equal attention ! πŸ’― Developing the upper body has given me so much more confidence πŸ™ They say you're only as strong as your weakest link πŸ”— So make sure you don't leave any weaknesses in your body and in your training !! πŸ’ͺThis was today's session which was Week 5 Day 5 in my #buildprogram : 1. Bench Press 2. 3sec Pause Bench (not shown) 3. DB Chest Supported Rows 4a. Barbell Incline Press 4b. Lat Pull Downs 5a. Tate Presses 5b. Bent Over Reverse Fly SONG 🎧 Gravity by My Secret Circus
22k 306
127.5kg / 281lb for 10 This was my final set of deadlifts after 4 previous sets of 5 πŸ™ The protocol in my #buildprogram is to perform the last set for reps πŸ”₯ For example in this session - 5 reps was the standard but if you're able to achieve more reps than the standard then the last set is your opportunity to test yourself πŸ’ͺ This is a great system for people that really want to push themselves to the limits πŸ’― On the other hand if you're more conservative or just having a bad day - then you can always just hit the standard reps which should still be challenging but manageable πŸ‹οΈβ€β™€οΈ You determine how hard you want to work πŸ™πŸΌ
27k 612
Upper Body Training !! This was today’s workout in the #buildprogram . 1. Single Arm Dumbbell Presses 2. Chin Ups 3a. Seated Barbell Presses 3b. Dumbbell Lateral Raises 4. Dumbbell 1 Arm Rows 5a. Cable Overhead Tricep Extensions 5b. Cable Rope Bicep Curls . I also wanted to share a transformation from 6 years ago. Throughout my journey the biggest realisation I’ve had has been to embrace the hard times πŸ’― You have to understand that they are often nothing other than a catalyst to build the character that you need to move forward and continue growing πŸ™πŸΌ If you’re feeling like life is pushing you .. do everything you can to push it back twice as hard !! 😬 Just remember it’s pushing you because you are getting closer to your goals πŸ’• . . Song 🎡 Isolated & Jellow β€œ Control β€œ
42k 534
I was pressed for time today but I still managed to get in a quick leg session !! πŸ”₯ Sometimes I get a bit overwhelmed and anxious when I have to train on a strict time limit 🀯 ...but often I can use that adrenaline to my advantage and just work more efficiently !! πŸ’― You would be surprised how much work you can get through if you put your mind to it πŸ™ For those wondering - most of my sessions would typically take 45-90mins ⌚ In my program BUILD I've actually included suggested rest times within the app to ensure that all of my sessions could be completed in a 60min time frame βœ… This can be really helpful if you're someone that's usually running on a strict time schedule βŒ› On the other hand if you prefer to take your time with your training then you can also extend those rest periods to really get the most out of each session πŸ† #buildprogram . . Song 🎡SDMS & 2nd Life β€œ Invincible”
22k 304