Davis Diley

How to Do Lat Pulldowns ➡️ Most guys overcomplicate this. Here’s how to actually target your lats: • Stop leaning back like it’s a row • The bottom half is key — that’s where your lats really get worked (don’t short the ROM) • Imagine pulling with your elbows, not your hands • Allow shoulders to move. You don’t have to keep them LOCKED down the whole time 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗻 𝗺𝘆 𝗔𝗽𝗽 📲 𝟳-𝗗𝗮𝘆𝘀 𝗙𝗿𝗲𝗲 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗕𝗮𝘀𝗲𝗱 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝘀 | 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | @ASRV ••• 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 | @REP FITNESS EQUIPMENT ••• #bodybuilding #lats #muscle #Fitness #gym

Share with a friend who has small rear delts 🥲 they used to be my weakest body part. I obsessed over trying to FEEL them. No matter what I tried I couldn’t. I wish I knew then what I know now 💯 don’t sweat it If you’re newer to lifting, your normal back training will be enough. You don’t need to obsess over isolating them. As you get more advanced, adding in a little extra direct work can help carry you to the next level. Simple as that 👌🏼 That’s why my programs (in my app) are written the way they are — my new app is being designed now. It’ll be the best on the market. Can’t wait to make it available to you! 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗻 𝗺𝘆 𝗔𝗽𝗽 📲 𝟳-𝗗𝗮𝘆𝘀 𝗙𝗿𝗲𝗲 | $𝟴.𝟵𝟵/𝗺𝗼 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗕𝗮𝘀𝗲𝗱 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝘀 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | @ASRV ••• 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 | @REP Fitness ••• #bodybuilding #bodybuildingmotivation #shoulders #muscle #upperbodyworkout #gym #reardelts

🔥 300 CAL 🥩 42g PROTEIN 🧈 11g FAT 🍞 32g CARBS 🌾 25g FIBER👇🏼 Burger: - 4 oz extra lean ground beef - 1.5 keto hamburger buns (Nature’s Own) - 1/2 cup shredded iceberg lettuce - 3 dill pickle chips - 1 tbsp finely diced white onion - 1 Fat-Free American Cheese slice - Salt & pepper Big Mac Sauce: - 2 tbsp low-fat mayo - 1/2 tsp sugar-free sweet relish - 1/2 tsp ketchup (Heinz no-sugar) - 1/2 tsp white vinegar - 1/4 tsp yellow mustard - 1/4 tsp paprika - 1/4 tsp onion powder - 1/4 tsp garlic powder - 1/8 tsp white pepper You’ll have some extra sauce. I only use about 2 tsp per burger How to Assemble - Bottom bun - Sauce - Lettuce - Cheese - Patty - Onions - Middle bun - Sauce - Lettuce - Pickles - Patty - Onions - Top bun Enjoy! This Diet Big Mac is straight from my upcoming cookbook — dropping soon! #weightlossmeals #diet #fatloss #fatlossfood #Recipe

Low Pecs 🔥 “But there’s no such thing as the low pecs!” 🥴 yes there is. The lowest costal fibers of the pec major do indeed exist AND you can target them — separately from the middle and upper pec fibers Pulling your arms down from overhead trains the low pecs & some other muscles (like the triceps long head & rear delts). So, if you’d like to add some direct work for them into your program, that’s how you do it… the lats take over on the bottom half or so All of the other movements shown will involve the other parts of your pec to varying degrees 👌 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗻 𝗺𝘆 𝗔𝗽𝗽 📲 𝟳-𝗗𝗮𝘆𝘀 𝗙𝗿𝗲𝗲 | $𝟴.𝟵𝟵/𝗺𝗼 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗕𝗮𝘀𝗲𝗱 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝘀 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bod#bodybuildingdybuildingmotivation #chest #chestworkout #upperbodyworkout #rysesupps #davisdiley

How to design a complete back workout ➡️ Your goal is to avoid redundant exercises - there’s no sense in choosing multiple exercises that do the exact same thing within the same workout When in doubt, choose: FOR LATS: 1 Adduction Based Move (Wide grip pull-down) 1 Shoulder Extension Move (Kneeling cable row) FOR UPPER BACK: 1 Exercise with the arms flared out to the side -OR- 1 Exercise with the arms at a downward angle After this, I’ll typically do some direct rear deltoid work & bicep work Hope this helps! 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗻 𝗺𝘆 𝗔𝗽𝗽 📲 𝟳-𝗗𝗮𝘆𝘀 𝗙𝗿𝗲𝗲 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗕𝗮𝘀𝗲𝗱 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝘀 | 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗦𝗵𝗼𝗿𝘁𝘀 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• 𝗥𝗬𝗦𝗘-𝗦𝘂𝗽𝗽𝘀 | 𝗖𝗼𝗱𝗲 ”𝗗𝗮𝘃𝗶𝘀” @RYSE Supplements ••• #Back #backworkout #bodybuilding #bodybuildingtips #rysesupps #davisdiley

How to Grow Hamstrings ➡️ I keep it simple—usually just a hamstring curl and a hip hinge each week ➤ Hamstring Curls If I’m only doing curls, I go with seated curls. If I’m pairing them with a hip hinge, I’ll do lying curls first. I don’t stress about toe angle—toes up is my default. ➤ Hip Hinges I usually save these for later in the week so I’ve got more recovery time. Sometimes I’ll just do that one movement for hammies that day, but if I pair it with curls, again—it’s lying curls first. My go-tos: stiff leg deadlifts and 45° hypers (single-leg or both legs). Hope this helps 🤝 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗻 𝗺𝘆 𝗔𝗽𝗽 📲 𝟳-𝗗𝗮𝘆𝘀 𝗙𝗿𝗲𝗲 | $𝟴.𝟵𝟵/𝗺𝗼 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗕𝗮𝘀𝗲𝗱 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝘀 | 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | @ASRV ••• 𝗥𝗬𝗦𝗘-𝗦𝘂𝗽𝗽𝘀 | 𝗖𝗼𝗱𝗲 ”𝗗𝗮𝘃𝗶𝘀” @RYSE Supplements ••• #bodybuilding #bodybuildingmotivation #hamstrings #muscle #rysesupps #lowerbodyworkout #gym #legday

DO NOT WASTE YOUR TIME WITH THESE — Believe me, I know svend press feels great. My chest was cramping up while filming this due to the crazy contraction! But that does *not* indicate an effective exercise. Think about it… have you ever had a calf cramp from flexing your calves while stretching in bed? Great contraction there! So much that you almost die from pain 😃 but you don’t expect any growth from it. A calf cramp isn’t a perfect example in regards to everything that makes the svend press a bad option for muscle growth…. But my point is: sensation does not necessarily indicate a good movement for hypertrophy Spend your time doing exercises that allow you to REALLY increase the amount of weight you do over time (simply put, movements that you can get stronger at & track your improvements) Those will be much better options for growth - Even if the sensation is not as dramatic as a Svend Press Hope this helps 🤝 _ Train with me on my app 📲 7-Days Free | My exact weekly training schedule + coaching | Link in Bio _ 15% off @RYSE Supplements | code: Davis Clothing by @ASRV the only training gear I wear _ #bodybuilding #bodybuildingtips #chestworkout #shoulderworkout #chestday #rysesupps #gym #davisdiley