While physical transformation requires dedication and consistency, strategic exercise selection can significantly accelerate progress. One fitness enthusiast has shown that extraordinary physical changes are achievable after just four weeks of consistent training.
Documenting her progress online, Nat (@nat97322) attributed her impressive transformation to a focused regimen of five targeted movements performed with gym equipment.
The routine centres on exercises that engage multiple muscle groups, combining pulling movements with targeted arm work.
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The gym-goer followed exercises that engage multiple muscle groups
|TIKTOK
Lat pull-down
The lat pulldown machine is performed while seated and facing forward. This movement requires drawing a lengthy bar connected to cables down to chest level before gradually returning the arms upward.
Face pulls
Her second movement requires using a cable machine adjusted to chest level with an attached rope.
Standing with the feet positioned at shoulder distance or staggered, the rope is drawn towards her face while separating the rope ends during the motion.
Cable rows
The third exercise requires sitting upright at a cable row station. Maintaining proper posture with shoulders drawn back, the movement involves drawing the handle into the abdomen, contracting the shoulder blades, pausing briefly, then returning to the initial position under control.
Bicep curls
Bicep curls are the fourth exercise in Nat's arsenal, using a cable machine with a rope attachment to target the bicep.
The gym-goer should be positioned facing the machine, gripping the rope with palms facing inward, engaging the abdominal muscles. Next, they should contract the biceps and bring the attachment up to shoulder height.
Hammer curls
The final exercise involves using dumbbells for hammer curls. Holding the weights with a neutral grip, lift them towards the shoulders through bicep contraction while keeping the elbows stationary and wrists aligned.
The descent requires controlled movement, avoiding any swinging motion or elbow displacement.
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Visible improvements typically emerge within a fortnight to six weeks of dedicated training | GETTYWhile body transformations take time, Nat's results are proof that targeting multiple muscle groups can produce visible changes within weeks rather than months.
Generally, a combination of pulling exercises and isolated arm work creates a balanced approach to upper body development.
The cable-based movements allow for consistent resistance throughout each repetition, while the free weight exercises build functional strength.
With proper form, regular training, and a well-structured programme incorporating these movements, substantial physical improvements remain achievable within a compressed timeframe.