BFIT Personal Training

Sleeper Build

A term used in fitness to describe a physique that appears average or unassuming in clothing but demonstrates significant muscle development, strength, or conditioning when revealed. This type of build often reflects consistent training, proper nutrition, and disciplined lifestyle habits.

DM “BFIT” to book personal training sessions and optimize your own fitness journey.

Lower abdominal exercise 😮‍🔥

Decline bench + rope assist
Feet off the floor the entire time

Controlled leg raises to tighten the core and work toward a flatter stomach
This one hits where it matters 💪

Want training like this tailored to you?
📩 DM “BFIT” to book your PT session

🔥 Tricep Burner Alert 🔥

Using a slightly inclined bench to really maximise the stretch.

Grab an EZ bar (straight bar works too), close grip.

💪 The Combo:
➡️ 5x Skull Crushers
➡️ Straight into 5x Presses

Repeat that continuously 5 rounds = 1 set
Complete 3 sets total

The tricep pump is INSANE 😮‍💨

Can even be done at home with basic equipment.

📩 DM “BFIT” for PT sessions & coaching!

Decline bench core burner 🔥

Light dumbbells held straight as you lower, ride them overhead for a full stretch at the bottom, then bring them back in front as you crunch up.

8 reps weighted ➡️ drop the weight ➡️ 8 bodyweight reps.

Serious ab activation on this one 💪

DM BFIT for PT sessions 📩

Crazy bicep pump with this one 🔥

As you can see it got me right at the end 💀⚰️

I use an upright bench to lean back on while standing for extra stability so there’s no swinging — you can also use a wall.

How it works:
5 hammer curls ➝ hold for 5 seconds = 1 rep
Repeat that 5 times 😮‍💨

This method keeps constant tension on the biceps, increases time under tension, and helps build thicker, stronger arms fast. Perfect for bicep growth and better mind-muscle connection.

DM “BFIT” to book a PT session 💯

Bicep Curl Made for Home & the Gym 💪

• Elbows tucked inside the knees
• Full extension at the bottom
• Hard squeeze at the top

This setup removes momentum
Keeps constant tension on the biceps
And lights up the long head for serious growth

Simple position
Deep stretch
Maximum contraction

📩 DM “BFIT” to book PT sessions

Landmine Flies for Upper Chest & Core 🔥

Grab the top of the bar in a standing position and perform a controlled fly movement.

👉 Place your opposite arm behind your back (as shown) — this increases core activation, improves balance, and prevents swinging.

Slow reps, feel the stretch, and squeeze hard at the top 💪
Targets the upper chest while building serious core strength.

Want more workouts like this or 1-to-1 coaching?
📩 DM “BFIT” to book your PT sessions

Squat challenge unlocked 🔓🔥

One moves, one holds… then switch 😮‍💨
Who’s tapping out first?

Do it solo or go head-to-head with a training partner 💥
Ready to train smarter & harder?

DM BFIT to book your PT sessions 📩