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UPPER 1. Focusing on main lift Bench Press. Correcting imbalances Slowly rehab that left forearm as best I can One training at the time If you want a proper plan that work, there is a 4 day split
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My personal favorite atm 🫑 #gym #triceps #instagym #fyp #prt Should I release the full UPPER workout ?πŸ‘‡
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Stop pulling your deadlift . Push away from the ground. Use legdrive 🫑
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🚨The secret to big quads isn’t heavier weight… It’s greater knee flexion! Deep, controlled knee bend is the real driver of quad growth because it fully stretches the muscle under load. Most people
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No time? No plan? Do this. Burpee EMOM 1–20 πŸ’€ Start a timer: Minute 1 β†’ 1 burpee Minute 2 β†’ 2 burpees … Minute 20 β†’ 20 burpees That’s it. 20 minutes. 210 reps. Full body. Cardio + strength
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Starting point and few core exercices of The Bene Protocol. Warm up is over. No more guessing. Training plan πŸ“Š Tracked diet πŸ₯© Focus on recovery πŸ«€ Remember moving weight and building muscles are
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Most professionals over 35 avoid heavy lifting. They think it’s for athletes. For young people. For those with β€œmore time.” That belief is quietly accelerating how fast they age. Heavy compound lift
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This lay back leg extensions variation will explode your quads, try it out! ⚑️ Quick hack to blow up your rectus femoris on leg extensions: Slide the seat ALL the way back and lean your torso backwar
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Go HARDER! ☠️ And stick to basics #gym #leg #hamstrings #fitness #motivation
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Stop lying to yourself, stop finding excuses to feed your narrative. You underestimate the power of your mind. If you tell yourself you can’t, you already failed. No point to start. Create a plan S
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Want to get in shape but you are time poor ?πŸ€” Give this killer 30min a Kettlebell workout a tryπŸ”₯ Part I AMRAP 16 (5/5/6) AMRAP 5 Swing AMRAP 5 Squat AMRAP 6 Clean & Press Part II EMOM12 Ladder
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New squat concept : Squat and Strip. Hear me out: from 100kg, every 20kg increase you take off one clothe 😈 In all seriousness.. Time to work on my squat again πŸ΄β€β˜ οΈ PR 180kg. Goal is to reach 200
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About @da_bene

Bene | The Bene Protocol is a Instagram nano influencer. With 1.7K followers and 33 posts, da_bene's account shows a follower-to-following ratio of 3.4:1. View all content anonymously on Pictame - no login required.

da_bene's engagement rate sits at 8.57%. That's 71% above what you'd typically see for accounts with 1K-10K followers (average 5%) β€” a sign of a genuinely connected audience.

Out of the last 12 posts, 83% are videos and 17% are photos. Notably, videos tend to get 2.5x more engagement than photos. Content shows up about every 4 days. Captions lean moderate, averaging 373 characters.

8.57% engagement rate β€” 71% above average for 1K-10K follower accounts.
83% videos, 17% photos. Videos get 2.5x more engagement here.
Posts about every 4 days.
3.4:1 follower-to-following ratio.

FAQs About @da_bene

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da_bene
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@da_bene

Bene | The Bene Protocol

Public
Posts
33
Followers
1.7K
Top Hashtags
#gym#fitness#fyp#gymmotivation#mindset#motivation#chest#triceps

Explore the most impactful hashtags used in recent posts. These tags highlight the core interests and trending topics that define this profile's digital influence and content strategy.

Following
516
Avg. Likes
142
Avg. Comments
7
Engagement
8.58%

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