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Wolé Adesemoye

Wolé Adesemoye is an internationally renowned muscle model, personal trainer, and winner of BBC’s The Last Man Standing. He’s passionate about fitness and firmly believes that anything—from the body you aspire to have to the confidence of a champion—is achievable if you set your mind to it.

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Have you mastered the art of working from home yet or are you craving a return to normality? I would love to hear your thoughts on a new way of working.

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Home Pull workout using resistance band and kettlebell for you all to try.
A1: Resistance band lat pulldown 4x12-15
B1: KB Deadlift to Bent over row 4x12-15
C1: KB Single arm row 4x12-15 each side
D1: Resistance band seated row 4x12-15
E1: Resistance band high to low reverse fly 4x12-15
F1: Resistance band two arms curl into single arm 4x12 superset with 4x24
Make sure you download my full training routines at WOLEADESEMOYE.COM⁣⁣
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Be sure to SUBSCRIBE to my YouTube channel: YouTube.com/woleadesemoye ⁣⁣⁣⁣⁣ ⁣

Music by @2pac shakur ( changes )

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Life is like a game of chess.
To win you have to make a move.
Knowing which move to make comes with IN-SIGHT and knowledge, and by learning the lessons that are
acculated along the way.

We become each and every piece within the game called life. HAPPY SUNDAY PEOPLE ❤️

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Resistance band high to low reverse fly, also known as the scapula retraction, is a great exercise you could do at home for strengthening the shoulder and improve your posture and balance. Try adding 4x12-15 to you Pull or Upper body workout day to strengthen your shoulders.
Make sure you download my full training routines at WOLEADESEMOYE.COM⁣⁣
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Be sure to SUBSCRIBE to my YouTube channel: YouTube.com/woleadesemoye ⁣⁣⁣⁣⁣ ⁣

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The tragedy of life does not lie in not reaching your goal. The tragedy lies in having no goals to reach. Another amazing home workout completed. HAVE A GREAT WEEKEND PEOPLE 😎❤️😎❤️.

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Home Push workout using bodyweight, resistance band and Kettlebell that targets your Chest, Shoulders and Triceps.
A1: Decline push-ups 4x12-15
B1: Kneeing resistance band incline press 4x12-15
C1: KB laying decline press 4x12-15
D1: KB underarm front raises 4x12-15
E1: KB shoulder press 4x12-15
F1: KB lat raises 4x12-15
G1: KB front raises 4x12-15
H1: Resistance band tricep pushed down 4x12-15
I1: Laying KB triceps extension 4x12-15
Music by @c.syresmith & @nipseyhussle
Make sure you download my full training routines at WOLEADESEMOYE.COM⁣⁣
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Be sure to SUBSCRIBE to my YouTube channel: YouTube.com/woleadesemoye ⁣⁣⁣⁣⁣ ⁣

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Do not wait until you have reached your goal to be proud of yourself. Be proud of every step you take toward reaching your goal. Another great home workout completed.

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Set the goals high enough to get you out of bed every morning. The thing is, if you do not chase your goals, someone will pay you to chase theirs. You should go after your dreams and stay focused. By creating a habit of setting up and achieving the goals, you are a halfway there.
You push yourself to the best results and not just waiting for things to happen. You learn to never decrease the goal but increase the effort.
Everything that can be measured, can be controlled. Everything that can be controlled, can be improved. Don’t pay to much attention to things that are not within your control. Focus on everything that is within your control and make the best of the situation you’re in now.

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Incline vs Flat Bench. I love both for very different reasons. Comment below on which you prefer doing and why.
Music by @meekmill
Make sure you download my full training routines at WOLEADESEMOYE.COM⁣⁣
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Be sure to SUBSCRIBE to my YouTube channel: YouTube.com/woleadesemoye ⁣⁣⁣⁣⁣ ⁣

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Following today’s announcement by our prime minister in the UK Boris Johnson. The following venues that must remain close indoor fitness and dance studio, and indoor gyms, sports venue must remain closed. This wasn’t what we was expecting to hear with rumours that Gyms were going reopen on the 4th of July 2020. I know this news must be hard to take for most of us where the gym has become a major part of our lives. The best advice I can give right now is to get yourself organised and structure your home workout routine or make the most of the beautiful weather that we are experiencing in the UK right now and take your training outside. I have a limited space for new clients who need help with structuring they home workout along with diet to help with achieving your optimum physique right now. We are all in this together guys! PLEASE DON’T LOSE FOCUS BECAUSE THE GYMS ARE STILL CLOSE. THERE IS SO MUCH YOU CAN FOCUS ON RIGHT NOW AWAY FROM THE GYM. DM me if you would like me to help you with your training or diet plan.

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For as long as I’ve known, I have always believed in training legs twice a week and even in some cases three times a week for myself and my clients. Here are some of the benefits. The greatest benefit of training legs twice a week with squats and deadlifts is elevating your hormone levels. In short, these exercises help to naturally increase your testosterone levels. Here is my leg workout below for you all to try.
A1: Barbell squats 10x15-15-10-10-10-5-5-5-5-5
B1: Zombie squats 5x10
C1: Sissy squats 5x12-15
D1: Dumbbell stiff leg deadlifts 5x12-15
E1: Laying gym ball leg curls 5x12-15
F1 Standing dumbbell calves raise 5x20-25

Make sure you download my full training routines at WOLEADESEMOYE.COM⁣⁣
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Be sure to SUBSCRIBE to my YouTube channel: YouTube.com/woleadesemoye ⁣⁣⁣⁣⁣ ⁣

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A big back is a huge asset to anyone in the sport of bodybuilding. That nice V-taper is what everyone dreams about in the gym. Having that nice wide back tapering all the way down to a tiny waist really accentuates your upper body size. Even though some people don't have the size waist that they always wanted, a wide back makes it appear as if their waist is a lot smaller than what it really is.
Here are five of my favourite back exercises to build that killer V taper!
A1: Pull UPS 10x10
B1: Close grip lat pulldown 5x12-15
C1: Barbell Bent over row 5x12-15
D1: Rack Pulls 5x12-15
E1: Cable seated row 5x12-15

Make sure you download my full training routines at WOLEADESEMOYE.COM⁣⁣
⁣⁣
Be sure to SUBSCRIBE to my YouTube channel: YouTube.com/woleadesemoye ⁣⁣⁣⁣⁣ ⁣

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Discipline soon becomes habitual. This is what’s required in most walks of life and definitely applies to those looking to compete. Call it Groundhog Day, call it repetitive, call it same shit different day. To get myself into this physique required years of discipline and resulted in me improving my physique day by day. Whatever your goals in life are relationship wise, exercise goals, business goals etc all you can ask yourself for is to do your best with focus, patience and discipline. It’s very likely you will achieve what you set out to do.

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Happy Father’s Day Gents ❤️! This is one of the only photo I have with my father before sadly passing away in November 2008. My mum and dad separated in December 1984 whilst living in Lagos, Nigeria when I was 4 years old. The following year my mother moved myself my brother and my 5 sisters back to London. When we arrived in London in December 1985 with just a backpack because my mum told us we were going to London for a holiday for just two weeks, when two weeks turned to 1 year I knew we weren’t going back to Lagos, Nigeria. I miss my dad dearly and I truly loved him with all my heart and at the same time hated him for leaving us to start another family. My father came to London in 1990 when I was 10 years old to visit us after two weeks holiday now turned to 5 years lol😂. I couldn’t find the space in my heart to forgive my father for what he had done to us but at the same time I really loved him. I didn’t see my father for 15 years when the photo was taken because of all the hate I held in my heart towards him. We had a chat but we didn’t get a chance to talk about everything we cried and we hugged each other. By the time I was 25 I found the place in my heart to forgive him because I realised I was holding on to hot cole expecting that cole to burn my father. I’m very happy to have done this because 3 years later my father passed away. The moral of my story is to learn to forgive your father no matter how much pain he has caused you. I really hope sharing my story I help someone out there to pick up the phone and called their father today because tomorrow isn’t promised. LOVE WILL ALWAYS WIN OVER HATE, BECAUSE THERE IS NOTHING BUT LOVE IN OUR HEARTS ❤️.

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I love squats — and you should too.
Squats have made me a better athlete. Squats have made me stronger, leaner, and more explosive. Squats have made me more mentally tough and more resistant to injury.
Given all of those benefits, you may be wondering, “How can I squat more?

I would recommend the following sets of 3-8 for people with a strength sports background. You're probably strong enough that more than 8 reps gets too metabolically taxing. The following sets and reps is what I do when I’m squatting 10 sets with the following reps 2x15, 3x10, 5x5 will the aim of increasing the weight each and every set till I work my way up to my working weight for 5x5. I would recommend the following sets of 5-10 for newer lifters, or people with bodybuilding background.

Make sure you download my full training routines at WOLEADESEMOYE.COM⁣⁣
⁣⁣
Be sure to SUBSCRIBE to my YouTube channel: YouTube.com/woleadesemoye ⁣⁣⁣⁣⁣ ⁣

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Once the gyms reopen what will be the first muscle group you’re going to train? LOOKING FORWARD TO HITTING @oneldnclub VERY SOON!

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