Stephanie Sanzo in Workout Gear Shares "Back and Biceps Workout"

Stephanie Sanzo is a fitness trainer and influencer. She even has her own clothing line. Sanzo recently shared a set of back and bicep workouts on Instagram. She captioned the post, “Here’s a workout to strengthen and build your BACK & BICEPS 🔥💪1. T Bar Rows 10,8,5,10. 2. Lat Pulldowns 4x10. 3. Single Arm High Rows 4x12ea. 4. Single Arm Cable Pulldown 4x15ea. 5. Preacher Curls 15,12,10,15. 6. Alternating Dumbbell Curls 4x15.” How does she stay so fit? Read on to see 5 ways Stephanie Sanzo stays in shape and the photos that prove they work.

1. She Builds Muscle

Sanzo shared her secrets for building muscle in this Instagram reel’s caption. “Here’s a simple formula to creating a well structured workout for muscle growth: ✅ Perform a Heavy Barbell Movement and focus on good technique to improve your overall strength. ✅ Perform a Machine Based Movement and focus pushing to failure to maximise growth. ✅ Perform a Unilateral Movement and focus on individual leg / arm strength to prevent imbalances. ✅ Perform an Isolation (Single Joint) Movement and focus on achieving a deep mind muscle connection to improve symmetry and muscular activation.”

2. She Works Her Legs

Sanzo doesn’t skip leg day. She shared some of her favorite workouts in this Instagram video. Sanzo captioned the post, “This workout was targeting the GLUTES & QUADS 🍑🦵SAVE this post and try it for yourself 📲1. Squats 10,8,5,10. 2. Cable Step Ups 4x10ea. 3. Hip Abductions 4x20ea. 4. Leg Press 4x10. 5. Leg Extensions 4x20.”

3. She Works Her Hips

Sanzo shared her favorite hip exercises in this Instagram post. She captioned it, “Do you know what all of these exercises have in common ?? 🤔They’re all movements that involve Hip Extension 💡The muscles that are activated during Hip Extension are the GLUTES as well as the Hamstrings & Lower Back 🔥Hip Extension movements are great to develop thickness / pop in the glute muscles 🍑Be sure to download my app LIFTit and try out the ‘Peach Strong’ Program for Glute Focused workouts (which contains similar movements to this).”

4. She Works Her Back

Sanzo makes sure to work her back. She shared her favorite exercises in this Instagram reel, captioning it, “Here’s a workout to strengthen and build your BACK & REAR DELTS 🔥💪SAVE this post and try it for yourself 💯🙌1A. Chin Ups 5x5. 1B. Straight Arm Cable Pulldowns 5x10. 2. T Bar Bent Over Rows 4x8. 3. Seated 1 Arm Rows 3x10. 4. High Cable Reverse Fly’s 2x20ea.”

5. She Works Her Shoulders

Sanzo shares her favorite workouts for different body parts on Instagram. In this reel, she’s seen doing shoulder exercises. Sanzo captioned the post, “Here’s a Quick but Effective Dumbbell Only Workout for the SHOULDERS & BICEPS 🔥💪This sort of workout is perfect if you’re short on time or equipment💡If this sounds like you - make sure you check out the Dumbbell Only Programs on my app LIFTit 📲(Available on both the App Store and Play Store). Otherwise SAVE this post and give this one a try for yourself 💯1. Hammer Curl into Lateral Raise 4x8. 2. Bicep Curl into Alternating Arnold Press 4x10. 3. Inward Leaning Single Arm Lateral Raise 4x12ea. 4. Single Arm Preacher Curl 4x15ea.”

Andrea Shaw is tackling leg day – in her workout gear. In a new social media post the bodybuilder shows off her amazing figure and impressive strength during an intense workout session at the gym. “Another leg day in the books. Having specific glute and hamstring focused days is something new for me as of this past prep but I’m enjoying it,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her “Life Is Bodybuilding”

Andrea devotes herself to staying in shape. “There is a lot that goes into it,” she told BarBend. “My life is bodybuilding — almost exclusively for three months out of the year. I have to give it my best.”

2. She Trains Every Day

“I train every single day,” she said. “The goal is to work out seven days a week and to train each body part twice a week. The average person training is hitting a body part once a week. So, after four weeks, they’ve only trained that body part four times. If I train everything twice a week, I’ve hit that body part eight times in that same four weeks.”

3. Back Day Workout

On back day she focuses on her lower back, lats, and traps, while indirectly working her biceps. She does 10 exercises performing sets at a fast pace.

• Rack Pull: 5 x 8-12
• Pendlay Row: 4 x 8-10
• Barbell Shrug: 4 x 8-12
• Barbell Upright Row: 4 x 8-12
• Bent-Over Barbell Shrug: 4 x 8-12
• Wide-Grip Pull-up: 2 x 6
• Narrow-Grip Pull-up: 2 x 6
• Bent-Over Straight Arm Pulldown: 4 x 12
• Wide-Grip Pulldown: 4 x 12
• Face Pull: 4 x 12

4. Chest and Glute Day Workout

Shaw does two chest-specific moves on these days, including the side-by-side chest press. She also does glute bridges into the workout with dumbbells and five sets of farmer’s carry.

• Flat Dumbbell Bench Press: 6 x 8-12
• Side-by-Side Chest Press: 6 x 8-12
• Glute Bridge: 5 x 8-12
• Farmer’s Carry with Dumbbells: 5 sets

5. Leg Day Workout

On leg day Andrea starts with warmups and then moves onto doing 25 total sets of a chosen exercise.For example, she might go on the leg curl machine, select a weight, and perform a single rep each, rest a minute, then do two reps with the same weight, followed by three, and on and on until 25 reps. She ends up doing 325 reps. “When I finish that, my legs are humming,” she joked.

Sonia Isaza, a renowned fitness influencer, has built a large following by sharing her rigorous workouts on Instagram. Recently, she posted a clip highlighting her favorite upper body exercises, from lifting weights to push-ups, dressed in sleek black workout attire. Her post, captioned, “GOOD GOOD MORNING! 🙋🏽 ♀️Top rail work today! With the teacher @belen_workouts 🔥💪🏽,” showcases her dedication to strength and muscle definition. With her diverse workout routine, Isaza is committed to achieving and maintaining a powerful physique, inspiring her followers to embrace fitness for both health and resilience.

1. She Lifts Weights

In her Instagram video, Isaza is seen using a large dumbbell, a smaller one, and hand ones. Lifting weights has a lot of benefits. ACE Fitness states, “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Does Bicep Curls

Sonia Isaza/Instagram

Isaza is seen doing bicep curls with the smaller dumbbell in her Instagram video. Gymless states that this exercise has a lot of benefits, since it works a lot of muscles at once. “The primary muscles worked are the biceps and latissimus dorsi. The secondary muscles worked are the pectoralis major, rear deltoids, traps, teres major, abdominals, obliques, forearms, and posterior and anterior deltoid.”

3. She Does Push-Ups

Sonia Isaza/Instagram

Isaza is also seen doing push-ups in her Instagram video. This exercise is very beneficial. NASM states, “A push-up is an exercise you can do anytime, anywhere, but only if you learn the how, what, when, and why of it. Incredibly, this ONE exercise can help you torch calories, build and tone muscle, gain strength, and positively impact your overall fitness, function, and performance. Due to its versatility, mastering this exercise can be vital to unlocking your true fitness potential.”

4. She Does Tricep Curls

Sonia Isaza/Instagram

Isaza is seen doing tricep exercises, like curls, in her Instagram video. Doing tricep exercises has a lot of benefits. An essay in the IPL states, “Triceps are major muscles of the upper body which are useful for the movement of the arm. The triceps play a crucial role in ensuring that our shoulders are well-balanced. Arm flabbiness is a result of excess fat which results from changes that occur with age. Hormonal changes as one grows older cause a reduction in metabolic rate which means that fewer calories are burned during the day.”

5. She Does Ab Workouts

Isaza does a lot of ab workouts to stay in shape. In this Instagram video, she is seen doing things like plank slides and plank holds. The Mayo Clinic states that core workouts are very important. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

Stacy Keibler is breaking a sweat in her workout gear. In a new social media post the former WWE star shows off her fit-at-44 body in tight exercise clothes while executing a hardcore workout at the gym. “Get ready to feel the burn! 🔥 This workout is a game changer for a booty-pumping session,” she wrote in the caption, revealing all the details about her routine. “The best,” commented her Pilates trainer, Nonna Gleyzer. “Can’t believe how hot she still is,” added another follower. Do you want to try Stacy’s workout at home? Celebwell has the details.

1. Barbell Back Squats and Dumbbell Shoulder Press

Stacy Keibler/Insatagram

Stacy starts with Barbell Back Squats, “a compound exercise that works multiple muscles” including all of your leg muscles – quads, hamstrings, calves, abductors,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. The move also works your back muscles and traps “because you have to squeeze your shoulder blades together to keep the bar on your back and not on your spine.” She does 10 reps, then moves onto Dumbbell Shoulder Press, doing 20 res, 10 on each side.

2. Smith Machine Curtsy Lunges and Smith Machine RDLs

Stacy Keibler/Insatagram

Next up, Smith Machine Curtsy Lunges. Do 20 reps, 10 each side, she suggests. Then, Stacy does Smith Machine Romanian Deadlifts. An RDL, or Romanian deadlift is “one of the most top exercises for working the hamstrings (back of legs) and glutes (butt),” says Gamble. She does 10 reps.

3. More Dumbbell Shoulder Press’ and Smith Machine Sumo Squats

Stacy Keibler/Insatagram

Exercise 5 is a Dumbbell Shoulder Press, 20 reps with 10 on each side. Then she does 10 Smith Machine Sumo Squats. How does a Sumo squat differ from a traditional squat? In a regular squat, feet are positioned shoulder length apart with toes and knees facing forward, just slightly turned out. However in a sumo squat your feet are in a wider stance and toes and knees are pointed in opposite directions.

4. More RDLs and Standing Mountain Climbers

Stacy Keibler/Insatagram

For the 7th exercise, Stacy returns to Smith Machine RDLs doing 10 Reps, and the 8th, Standing mountain climbers, 20 reps, 10 on each side.

5. More Curtsy Lunges and Push Ups

She returns to Smith Machine Curtsy Lunges, 20 reps, 10 each side, and for her final exercise she does 10 Incline Push Ups.

Stephanie Sanzo, a trainer, WBFF pro, and co-host of the Steph & Jamie podcast, inspires her followers with her dedication to fitness and consistency. She regularly shares her workout routines and tips on Instagram, offering a glimpse into how she maintains her incredible strength and physique. Recently, she posted a video of herself performing a sumo deadlift with a 145 kg (320 lb) barbell, demonstrating her impressive lower body strength. In addition to her training app, Lift It, Sanzo shares advice on staying disciplined, tracking progress, and using visualization to reach fitness goals. Here’s a look at her fitness routine and the mindset that keeps her motivated.

1. She Works Her Lower Body

Sanzo doesn’t skip leg day. She shared some of her favorite exercises in this Instagram video. Sanzo captioned it, “Here’s a workout to target your QUADS & GLUTES 🦵🍑SAVE this post and try it for yourself 👌🔥 1. Squats 5,4,3,5. 2. Walking Lunges 10,8,6,10. 3. Hack Squats 4x10. 4. Hip Thrusts 15,12,10,15. 5. Hip Abductions 4x15. Otherwise be sure to download my app @liftit.app to access my full training programs 📲Check my bio & start your 7-Day FREE Trial now 🙌”

2. She Does Rows

Sanzo loves doing rows to stay in shape. She shared this video of herself doing the three kinds of rows. Sanzo captioned it, “Here’s everything you need to know about ROWS… 👉 Wearing the Army Abs Zip Tank and Cargo Shorts by @firmabs_brand 🔥Rows can be performed with virtually any piece of equipment - but the major difference between all the various types of rows is the way your body is positioned 💡Here’s a guide between the 3 main positions:1️⃣ CHEST SUPPORTED POSITION 👉 This position is great to eliminate momentum & helps reduce the involvement of the core / lower back ✅ Best used to isolate the back & improve muscular activation of the back muscles 2️⃣ SEATED / KNEELING POSITION. This position is great to increase the range of motion of the movement & to develop core strength. ✅ Best used for building muscle throughout the entire back. 3️⃣ BENT OVER POSITION 👉 This position is great to develop strength in the posterior chain (from the back down to the glutes & hamstrings). ✅ Best used for powerlifters or athletes to improve their functional strength.”

3. She’s Consistent

Sanzo showed off her body transformation in this Instagram post. She revealed her secrets behind it in the caption. One thing Sanzo did was be consistent. “TAKE NON-STOP ACTION

👉 Make a commitment to be consistent above all else. ❌ Never wait for motivation & don’t expect to ‘feel like’ doing what needs to be done. ✅ Exercise the DISCIPLINE to follow the plan to the best of your ability regardless of how you feel.”

4. She Tracked Her Progress

Shutterstock

In the previous Instagram post’s caption, Sanzo also revealed that tracking her progress was another thing she did. “TRACK YOUR PROGRESS 👉 Measure your results relentlessly ❌ Don’t leave things to chance (if you don’t measure it - you can’t manage it) ✅ Write down your stats, take photos & keep a record of EVERYTHING to ensure you remain on track and accountable at all times.”

5. She Uses Visualization

Sanzo also revealed in her Instagram post caption that visualization was another thing she practiced. “VISUALISE THE OUTCOME 👉 Regularly see yourself achieving it in your mind ❌ Working towards something that you feel incapable or unworthy of accomplishing will never work ✅ Take a moment each day to visualise yourself accomplishing your goal & experience the feelings that come with it (until you feel like you ARE it).”