Alex Phan | Fitness @alexpphan

* Healthy Training/Diet Lifestyle đŸ”„ * Virginia📍
Who does not follow me back on Instagram?




@alexpphan I haven’t been a fan of legs till now. My legs were never strong but I still wanted to add muscle mass to them. Leg extensions and leg curls really help isolate different parts of the legs (Quads and Hams).
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4x6-8 Leg Extensions (Slow Reps)
4x12-15 Leg Extensions
4x6-8 Leg Curls (Slow Reps)
4x12-15 Leg Curls
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Legs are important! I do see some people only train upper body and I ask them to imagine their physique if they trained legs too. I think because the upper body is more visible towards others, so they would train body parts like the chest more. However, from my experience, legs are visible and they do show!
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đŸ“·: @mohammad.n745 ——-
Song recommended by: @arman.khan01
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Every once in a while, I will put up a question in my story asking for songs. Songs you recommend could end up in my videos!
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#legday #legworkout#calfworkout #workouts #workout#workoutroutine #hypertrophy#gymshark #quads #quadsworkout
#aesthetics #gains #training#weightlifting #fatloss#transformation #fit #gymfam#bodybuilding #transformationpic#flexibledieting #alphalete#brandambassador #earth #dream#1upnutrition #becomebetter

I haven’t been a fan of legs till now. My legs were never strong but I...

@alexpphan Protein! 🍖
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Essential for enzymes, hormones, etc. Known for the building blocks of muscle and bones! However, many people think protein powder and bars are needed for their workouts. Although this is convenient, protein powder and bars are not needed. Personally, I would rather eat whole foods such as chicken or beef because they don’t have many side effects, like bloating does for protein shakes. Protein shakes do taste good though, so I drink it once in awhile. 😁 Just make sure you get in your amount of protein for the day.
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Next time you think about drinking a shake, think about how you can substitute it with more nutrient dense foods! 👍
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#gymmotivation #smile #morningmotivation #happiness #bepositive #shoulderworkout#motivationalquotes #trainingday #armsworkout #armseveryday #chestworkout#gymshark #gymsharkmen #lifegoals #goalsetting #successquotes #17yearsold #trainer#personalcoach #motivationalcoach #onlinetraining #pushyourself #ambition

Protein! 🍖 ——- Essential for enzymes, hormones, etc. Known for the bui...

@alexpphan What a good Tricep burn? Try this
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4x12 Single Arm Cable Tricep Pushdown (2 each side)
4x10-12 Tricep Pushdown W/ Curved Bar
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I definitely do these feel the contraction on my triceps. It works all three heads of the Tricep and the pump. is. real. Not to mention it activates your core a bit too.
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Anyways try this amazing superset out! Tell me how it goes!
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- P.S. sorry the audio is messed up
#armday #armworkout#bicepsworkout #tricepsworkout#workouts #workout#workoutroutine #hypertrophy#gymshark #gymshark66
#aesthetics #gains #training#weightlifting #fatloss#transformation #fit #gymfam#bodybuilding #transformationpic#flexibledieting #alphalete#brandambassador #earth #dream#1upnutrition #becomebetter

What a good Tricep burn? Try this ——- 4x12 Single Arm Cable Tricep Pus...

@alexpphan Today was a rainy day and the power at my house just went out for awhile, so I thought that this would be a good time to talk about nutrition! 🍎
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Have you ever seen people that lift almost all the time and you never see changes in there physique? đŸ€”
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Unless they want to stay the way they are, some people that want to see change in their bodies don’t see the results they want. This is because their diet is not consistent or it may not simply be good enough.
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If you want to be consistent and stay in shape, it is important to have a diet that is flexible so that you can enjoy it almost every single day. I’ve definitely learned this the hard way. đŸ„Ž
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So if you want to see your physique change, find foods that you enjoy and also will fulfill your protein, carbs, and fats for the day. I promise you, it will make satisfy your cravings! 👌
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#fitness #menshealth#naturalbodybuilding #natural#bodytransformation#fitnesslifestyle #progress #eatclean#healthyeating #healthtips#bodybuilding #mensfitness #cut#gymmotivation #stayfocused#goalchasing #goals #training#hardwork #fitnessjourney

Today was a rainy day and the power at my house just went out for awhi...

@alexpphan This year I have set goal to add more muscle mass to my arms. This Superset really gets the job done.
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4x20 Seated Dumbbell Bicep Curls (10 each side)
4x20 Seated Dumbbell Hammer Curls (10 each side)
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With the school year almost coming up, I’ll still try to post consistently! You can always find time to do your passion.
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#armday #armworkout#bicepsworkout #tricepsworkout#workouts #workout#workoutroutine #hypertrophy#gymshark #gymshark66
#aesthetics #gains #training#weightlifting #fatloss#transformation #fit #gymfam#bodybuilding #transformationpic#flexibledieting #alphalete#brandambassador #earth #dream#1upnutrition #becomebetter

This year I have set goal to add more muscle mass to my arms. This Sup...

@alexpphan Only real men wear pink. đŸ€Ș
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Although it’s the weekend, make sure not to go binge eating, unless you intend to! Just a quick reminder for those out there trying to lose body fat!
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#gymmotivation #smile #morningmotivation #happiness #bepositive #shoulderworkout#motivationalquotes #trainingday #armsworkout #armseveryday #chestworkout#gymshark #gymsharkmen #lifegoals #goalsetting #successquotes #17yearsold #trainer#personalcoach #motivationalcoach #onlinetraining #pushyourself #ambition

Only real men wear pink. đŸ€Ș ——- Although it’s the weekend, make sure no...

@alexpphan Happy Friday! Great day to add supersets to your workouts. Therefore, you can get more done and enjoy the weekend faster.
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4x10-12 Normal Grip Lat Pulldown
4x10-12 Close Hammer Grip Lat Pulldown
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Definitely will get the lats burning but always try to finish the set! Make sure you also try to get the full extension before starting the movement again. A Little rock movement can help as well. You want to feel the contraction of your lats and back.
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Have a good rest of your week!
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#workout #hypertrophy #gymshark
#aesthetics #gains #training#weightlifting #fatloss#transformation #fit #gymfam#bodybuilding #transformationpic#flexibledieting #alphalete#brandambassador #earth #dream#fitness #motivation #lifestyle#instafit #physique #dedication#instagood #health #zyzz#fitnessmotivation #1upnutrition#becomebetter

Happy Friday! Great day to add supersets to your workouts. Therefore, ...

@alexpphan Add this Superset to your workouts!
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Barbell Walking Lunges
4x24 (12 Each Side)
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Standing Barbell Calf Raises
4x12
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After 3-4 rounds, the burn really kicks in, but that’s when I know it’s working. Enjoy!
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#gymmotivation #smile #morningmotivation #happiness #bepositive #shoulderworkout#motivationalquotes #trainingday #armsworkout #armseveryday #chestworkout#gymshark #gymsharkmen #lifegoals #goalsetting #successquotes #17yearsold #trainer#personalcoach #motivationalcoach #onlinetraining #pushyourself #ambition

Add this Superset to your workouts! ——- Barbell Walking Lunges 4x24 (1...

@alexpphan Legs for days. #trustmeidolegs
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#legday #legworkout#calfworkout #workouts #workout#workoutroutine #hypertrophy#gymshark #quads #quadsworkout
#aesthetics #gains #training#weightlifting #fatloss#transformation #fit #gymfam#bodybuilding #transformationpic#flexibledieting #alphalete#brandambassador #earth #dream#1upnutrition #becomebetter

Legs for days. #trustmeidolegs - - - - - - - - - - - - - - - #legday ...

@alexpphan One of my favorite movements in my pull exercises, the single arm cable row. Provides lots of tension throughout the whole motion on the back, lats, and traps. Try it out yourself! 🙌 Do your other arm too lol.
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#backday#backworkout #bicepsworkout#workouts #workout#workoutroutine #hypertrophy#gymshark #gymshark66
#aesthetics #gains #training#weightlifting #fatloss#transformation #fit #gymfam#bodybuilding #transformationpic#flexibledieting #instafit #alphalete#dream #brandambassador #earth#1upnutrition #becomebetter

One of my favorite movements in my pull exercises, the single arm cabl...

@alexpphan To shine your brightest light is to be who you truly are.
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#fitness #menshealth#naturalbodybuilding #natural#bodytransformation#fitnesslifestyle #progress #eatclean#healthyeating #healthtips#bodybuilding #mensfitness #cut#gymmotivation #stayfocused#goalchasing #goals #training#hardwork #fitnessjourney

To shine your brightest light is to be who you truly are. - - - - - - ...

@alexpphan Morning! Pull-ups, an underrated movement for building the back and lats. I do these a lot on my pull days in the beginning and to finish off a workout. đŸ’Ș
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Lean bulk is still going strong! Sucks to lose some definition but it’s all good. 👍
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#backday#backworkout #bicepsworkout#workouts #workout#workoutroutine #hypertrophy#gymshark #gymshark66
#aesthetics #gains #training#weightlifting #fatloss#transformation #fit #gymfam#bodybuilding #transformationpic#flexibledieting #instafit #alphalete#dream #brandambassador #earth#1upnutrition #becomebetter

Morning! Pull-ups, an underrated movement for building the back and la...

@alexpphan Confidence is key! 🙌 More vids coming soon.
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#gymmotivation #smile #morningmotivation #happiness #bepositive #shoulderworkout #motivationalquotes #trainingday #armsworkout #armseveryday #chestworkout #gymshark #gymsharkmen #lifegoals #goalsetting #successquotes #17yearsold #trainer #personalcoach #motivationalcoach #onlinetraining #pushyourself #ambition

Confidence is key! 🙌 More vids coming soon. - - - - - - - - - - - - - ...

@alexpphan Thanks for 130 followers! đŸ„ł
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Here’s a workout I do on push days! Obviously there are still things I need to fix (ex: bobbing my head, etc.), but that’s part of the journey. There’s always something new to learn.
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(Superset 1)
➖Flat Bench Press 4x5 / Push-ups 4x10
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(Superset 2)
➖Flat Dumbbell Bench Press 4x8-10 / Dumbbell Flys 4x8-10
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(Superset 3)
➖Incline Barbell Bench Press 4x8-10 / Close Grip Incline Dumbbell Press 4x8-10
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(Superset 4)
➖Plate Loaded Bench Press 4x8-10 / Seated Cable Fly 4x8-10
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(Superset 5)
➖Seated Dumbbell Shoulder Press 4x8-10 / Seated Dumbbell Lateral Raise
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(Superset 6)
➖Front Plate Raise 4x10 / Incline Push-ups 4x10
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(Superset 7)
➖Lying Tricep Extensions 4x10 / Tricep Dips 4x15
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(Superset 8)
➖Dumbbell seated Overhead Tricep Extensions 4x10-12 / Diamond Push-ups 4x15
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(Finisher)
➖Kneeling V-Bar Cable Shoulder Press 
3x15
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Thanks for 130 followers! đŸ„ł - - Here’s a workout I do on push days! Ob...

@alexpphan New Beginnings
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New Beginnings - - - - - - - - - - - - - -

@alexpphan Good vibes đŸ€™
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Started eating foods that will keep me fuller throughout the day. Really is a lifesaver because it prevents me from binging food at night.
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Anyways, back to the grind! đŸ€Ș

Good vibes đŸ€™ ——- Started eating foods that will keep me fuller through...

@alexpphan My outfit for the gym! 🙌
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Anyone can wear anything they desire, it’s a gym and your supposed to get a sweat. đŸ”„
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For me, I usually like to wear a tank top with shorts so that my body can breathe lol. 🙃
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My outfit for the gym! 🙌 ——- Anyone can wear anything they desire, it’...

@alexpphan Looking at the pool all day long 😀
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Looking at the pool still reminds me of competitive swimming. It’s pretty cool how sometimes when you look at something it reminds you of a memory. đŸŠâ€â™‚ïž
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Learned a lot from swimming and still use those life lessons in my current daily routine!đŸ’Ș

Looking at the pool all day long 😀 ——- Looking at the pool still remin...





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