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Inspiring growth, passion, and dedication to a healthy life.

11/05/2025

We had a great showing this evening at Pea Ridge Second Saturday with !!

Thanks to all the participants in our friendly competition!

And here are our winners!!! 🏆

PLANK:
Jesus Romero with a time of 5 minutes 😱 incredible brother!!

PUSH-UP
Keaston Goswick with 95 😎

Well done fellas! You have won a free training session with us! Give us a shout and we’d be glad to get you scheduled!

I wanted to give a HUGE shoutout to Miss Kylie, sporting the Golden State Warriors shirt today. She crushed the plank with a time of 4 minutes and 2 seconds!! Well done ma’am! You won the girls division and a free training session!!

Such a fun event! Can’t wait to see everyone at the next one!

27/03/2025

A little recap from tonights leg routine.

1️⃣ Hack Squat (really been loving this one for quads)

2️⃣ Nordic Curls (been progressively getting lower on the setting)

3️⃣ High Rep Leg Press (40, 30, 20, 10 going up a plate each time)

4️⃣ Seated Leg Curl (this old school leg curl really targets my upper hamstring great)

5️⃣ Single Leg Extensions (burn……)

6️⃣ ISO Hamstring Curl (the finisher)

7️⃣ Donkey Calf Raises (not shown)

This has been my go to routine the past 4 weeks and it’s been brutal. Hamstring cramps have been real 😅

Wanna give this one a shot on your next leg day? Comment “legs” below and I’ll message you the routine.

Train hard! Your future needs you.

26/03/2025

Let’s talk about goals….

So you’ve decided to get back in shape. Awesome! But how are you going to do it?

Here’s a simple method I’ve used for years between the military and my engineering career that I carried over into training my fitness clients:

The S.M.A.R.T. Method

Specific
Measurable
Achievable
Relevant
Time Bound

The details in the graphics say it all.
By implementing this, my clients can target specific areas they want to see improvements rather than just “lose weight” or “get in shape”. These are vague and lack direction or a true measurable variable.

Instead, dig into why you want to lose weight or get in shape? What’s driving you?
Then, design some initial goals around that concept.

As you progress, develop new micro goals to keep you pushing and headed towards your ultimate end goal!

What’s your SMART goal?

14/03/2025

Recap on yesterday’s chest routine.

Got to the gym a little later than normal so had to change it up.

Cut out a few moves and just added more sets on the majors to get a solid pump In!

1️⃣ Incline DB Bench Press 5 sets 20-8 reps

2️⃣ Arsenal Incline Fly 5 x 12

3️⃣ Dips 2 sets weighted, 3 body weight all 12 reps

4️⃣ Seated Chest Press 4 sets then drop set dropping 2 plates each set until full stack completed.

Simple. Effective. Definitely feeling it.

07/03/2025

Tonight’s back routine:

1️⃣ Pull ups

2️⃣ Reverse Close Grip Seated Rows

3️⃣ Wide Grip Lat Pulls

4️⃣ T-Bar Rows (grip was fried by then)

5️⃣ Reverse Close Grip Lat Pulls (also a favorite upper bicep move)

6️⃣ Rope Lat Pushdowns

Reps tonight were 4 x 12 reps on all but pull-ups. I start pull-ups with 5 sets to get the blood in the lats early. 60 second rest between sets. Give this one a try next back day and let me know what you think!

‼️ACCEPTING NEW CLIENTS. If you need a coach to help you stay accountable to reach your goals, build custom programs, and help you transform your body and life, click the link in the bio to apply ‼️

04/03/2025

My top 6 Tricep moves that helped me grow 19” arms 💪🏻🏆

1️⃣ Cable Tricep Extensions

2️⃣ Barbell Skull Crushers

3️⃣ Overhead Rope Extensions with close grip finisher

4️⃣ Upright Dips

5️⃣ Reverse Grip Cable Extensions

6️⃣ Close Grip Bench Press

Over the years I’ve used dozens of different Tricep moves, but these are the staples I’ve found most effective for me to develop size and that horseshoe shape.

What’s your go to move to grow your triceps?

‼️ACCEPTING NEW CLIENTS. Do you want to get that summer body and in the best shape of your life? Sick of guessing what works or going to the gym without a plan? I got you! Click the link in the bio or send me a DM ‼️

02/03/2025

My top 6 bicep 💪🏻 moves I’ve used to grow my 19” arms!

1️⃣ Cable Hammer Curls

2️⃣ Preacher Curl

3️⃣ Standing Cable Curl

4️⃣ Dumbbell Concentration Curls

5️⃣ Reverse Close Grip Lat Pulls (upper head)

6️⃣ Barbell 21’s

When im looking to add size and thickness to my biceps, these are my go to moves. Put them on the rotation with sets ranging from 3-5 and reps ranging from 8-21 depending on the move.

One thing I’ve learned over the years is biceps like volume over weight! You don’t need to curl 70lbs dumbbells to grow bigger biceps. Use the 35lbs dumbbells and curl until you can’t feel your arms. Promise you’ll grow 😎

‼️ACCEPTING NEW CLIENTS. If you’re ready to transform your body and life, tired of not hitting your goals, and need that accountability to stay on track, I’ve got your back! Check the link in the story and bio to apply ‼️

Address

72751

Opening Hours

Monday	08:00 - 20:00
Tuesday	08:00 - 20:00
Wednesday	08:00 - 21:00
Thursday	08:00 - 20:00
Friday	08:00 - 20:00
Saturday	09:00 - 18:00

Website

https://f4gedfitness.fitbudd.com/

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