Hi guys

I've been training guys for a while now, and there's a pattern — almost everyone skips the same three movements. Here's what they are and why they matter:

1. Face pulls

Your shoulders are probably rounded from sitting all day. Face pulls fix your posture and bulletproof your shoulders for heavy pressing. 3 sets of 15-20, every upper body day.

2. Romanian deadlifts

Everyone wants to bench, nobody wants to RDL. But your posterior chain is where real strength lives. Strong hamstrings and glutes = bigger squat, faster sprint, better posture.

3. Farmer's walks

Grip strength, core stability, conditioning — all in one. Grab heavy dumbbells and walk. Simple. 3 sets of 40-60 seconds.

Start adding these in this week. You'll feel the difference in 2 weeks.

If you want full programs and coaching, my Fit Academy is free — come train with us.