Qadir C - Personal trainer & Strength coach
As an ACE and ISSA-certified fitness professional, I can help you set realistic goals and transform Contact me for a free session / consultation at no charge.
Personal training packages starting at $50 / hour , book a free session with me at anytime.
MILITARY SHOULDER PRESS :
➡️Place your feet shoulder width apart with toes slightly pointed out.
➡️Brace your core to maintain a neutral spine and press the bar overhead and extend the arms until your elbows are locked.
➡️Remember to use a spotter at all times
❗️Email [email protected] for 1 on 1 personal training / online coaching. I offer nutrition plans as well as personalized workout programs for men under 40 looking to increase their muscle mass.
How to grow your arms with 2 staple movements:
The barbell curl targets your biceps brachii muscle as well as the brachialis, a muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps. Barbell curls generally allow you to lift heavier weights than dumbbell curls.
The triceps pushdown is an ideal exercise for all athletes, bodybuilders, or anyone attempting to build arm strength! Whether you are throwing a ball, lifting heavy objects at work, or simply want to boost the aesthetic appeal of your arms, this exercise can help you get stronger to accomplish your goals.
For personal training and private training (Bookings for May) you can email [email protected]!
08/01/2024
Are you looking to transform your health and fitness journey this 2024?⬇️⬇️⬇️
🔹🔥Client Transformation Story🔥 🔹
Erin , 27 years old - At times it was very difficult to keep my fitness routine and motivation alive. Then I started lifting weights 5 times a week and following a diet plan. I started by following a fitness and nutrition plan by my personal trainer, Qadir. I have already lost 31 pounds in the past 3 months. My best advice would be never quit, don’t listen to negative people and realize it takes dedication and time to reach goals. It will not happen overnight, progress takes time and dedication.
Ali, 34 years old - I work at a desk job and recently started going to the gym after a break. The biggest challenges were the mental challenges. I had been in shape before, I had lifted heavy before, so I knew what my body could do and I knew I had it in me, but still to overcome what had become years of bad habits was tough. I was alone (outside my family) and so I had no other motivators except my own internal motivation. With the help of my personal trainer, I was able to accomplish my fitness goals and head into the new year more confident!
For weight loss, muscle toning and everything in between reach me at [email protected] or call 4038055446.
The preacher bicep curl is essential for growing big arms. For the purpose of form and mechanics, these are the best ways to perform a traditional preacher curl:
🔹Place a weight you can perform 15 reps with at the front bar rest of the preacher bench
🔹With your upper arms resting on the pad, lean forward and grab onto the bar with arms shoulder-width apart
🔹Begin curling the bar up by contracting your biceps and flexing your elbow, lifting the bar to shoulder height
🔹Lower your arms back down to the starting position, squeeze to maximize your full range of motion
🔹Repeat these steps for 3-4 sets
For 1 on 1 personal training and nutrition programs message me or email me at [email protected]🫵!
Passionate about helping others achieve their fitness goals. Contact me at [email protected] to see how you can get a FREE session!
To help break your fear, weakness or doubt in the gym, I am here to assist you with your fitness goals and celebrate your milestones. 🫵💪 For nutrition programs and 1 on 1 personal training feel free to send me a DM or reach out to me on [email protected]!
As an ACE and ISSA-certified fitness professional, I can help you set realistic goals and transform your health and your life for the better. I can help you look and feel your best. And I can help you enjoy yourself along the way. I have transformed over a dozen clients to achieve their desired body, everyone has a starting point from where they begin their journey. Rates starting from $50/hour as well as specialized workout and nutrition plans for muscle gain, fat loss and everything in between.
20/01/2023
Strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't. It's a new year.....time to become STRONG and destroy your goals for 2023➡️➡️ For 1 on 1 personal training / diet plan email [email protected]
The incline dumbbell bench press will hit your pecs, delts, and even triceps. Training with the 1️⃣1️⃣0️⃣ lb dumbbells yesterday and it was a huge milestone for me. Taking clients for the upcoming December/new year season ➡️[email protected]
IG: qyc_fit
Incline dumbell press : How to get BIG PECS
➡️Lie flat on an incline bench and set your hands just outside of shoulder width
➡️lift the weight and maintain tightness through your upper back
➡️Lower the weight in a straight line to the base of the sternum (breastbone) and touch the chest
Now offering BODYBUILDING WORKOUT PLANS and nutrition plans email [email protected]
IG: qyc_fit
24/08/2022
RED BULL DOESNT GIVE YOU WINGS, LAT PULL DOWNS DO💪
➡️I am taking new clients for the fall, transform your body and gain REAL confidence amongst your peers IG: qyc_fit
04/08/2022
"Small Disciplines repeated with consistency every day lead to great achievements gained slowly over time." -John Maxwell.
Around 12 yrs of lifting from the picture on the left. Contact me for complete body transformations guaranteed client results!
Today's pain is tomorrow's power. The more you suffer today, the stronger you are tomorrow
23/05/2022
Blood, sweat, and respect the first two you give the last one you earn.
2 month progress before summer 👊 follow my IG qadirc_
The added control the preacher curl provides means that more load is placed on your biceps and forearms. Releasing out of the curl should be done slowly to enhance growth and strength throughout your biceps.
Follow my IG ⏭ qadirc_
28/03/2022
Nice to see others making progress daily - my client is reversing her diabetes by adopting a daily fitness routine and making big results!
Start by believing in yourself. You CAN do it, but you MUST be willing to do the work. If you're not in the shape you want to be in, you're in control of changing it. Most people just have a hard time getting started and then keeping it going.
Follow my Instagram qadirc_ for more fitness posts or to set up a 1 on 1 workout session💪
The wider grip used on barbell curls puts more stress on the short head of your biceps. The barbell curl can be loaded heavier than other bicep exercises for more overall growth, so it’s a great choice for those looking to sculpt their physique - or get bigger!
🔸️[email protected] for 1 on 1 personal training & customized workout plans
31/01/2022
HIIT (High intensity interval training) produces the same health benefits as other forms of exercise in a shorter amount of time including decreases in body fat , heart rate, and blood pressure. HIIT is an efficient way to exercise and may help you burn more calories than you would with other forms of exercise. Taking new clients for 1 on 1 personal training - reach me at [email protected]!
"Push” workouts train the chest, shoulders, and triceps, while “pull” workouts train the back, biceps, and forearms.
The push-pull training regimen supports muscle recovery and can be performed by anyone, regardless of your training experience.
If you have difficulty getting started or are worried about your form, email me at [email protected]
Arm day 💪used supersets today between workouts for that extra intensity. Supersets shorten the rest period between sets and will increase intensity by performing more work in less time. Supersets also allow you to increase the intensity of your workout by overloading a muscle.
Msg me for coaching or email [email protected]
08/11/2021
Javeed lost 37 lbs through lifting weights and intermittent fasting & hasn't looked back at the first picture since. The hardest part for beginners is to start, but it only takes a couple days to get into the right habit. Do not give up. The feeling after an hour-long hard workout is unbelievable! The human body is naturally strong and muscular, and designed for hard work. To show it to the world you have to get rid of the cover that you got from an unnatural and unhealthy modern lifestyle.
[email protected] for 1 on 1 personal training, online training or specialized workout plans suited to your goals. 💪💪
100 LB DUMBBELL PRESS- SWIPE for video
Incline dumbbell press targets the top of the chest, your clavicular head of the chest muscles. This exercise targets your upper chest in ways more than traditional pushups, chest flys or bench press. When the press is performed regularly, you'll develop better chest and shoulder muscles, keeping your shoulder joints stable and strong. Hope everyone stays motivated during these tough times!
05/09/2021
Jonas gained 13 lbs of muscle in 1 month! 💪
For 1 on 1 training or personal training inquiries email [email protected]
31/08/2021
21 lbs down since the beginning of summer reopening - Good progress by my client Saleem 💪
Barbell shrugs:
🔸️Not only will developed traps give you a broader physical appearance,
but you will gain strength and size.
🔸️When you do the barbell shrug, you create a thicker band of muscles in your upper back, which allows you to work less in order to maintain proper posture. Use shrugs and shoulder exercises for correcting and maintaining proper posture in the long-run.
🔸️Barbell shrugs target only your traps, making it a good isolation exercise for anyone on your next back day😎
13/08/2021
As a certified personal trainer through the American Council of Exercise (ACE), it's my mission to change lives through proper training, nutrition and supplementation, all based on the latest research. I have science-based nutrition and supplement plans and workout programs for different goals. Whether you are looking to lose the extra lockdown weight or add muscle to your frame contact me today
Your triceps make up two-thirds of your upper arm, and are involved in overhead presses, bench pressing, and other pushing exercises. If you want to build an impressive pair of arms while improving your upper-body strength, then you cannot neglect your tris. Not only does building triceps improve your overall arm look, but it will make you better in a variety of exercises at the gym.
12/07/2021
Took these heavy 100 lb dumbells for a ride! Book a session with me today :
https://qc.issacertifiedtrainer.com/
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