Vince Sant

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Vince Sant nude

Scapular Winging Fix For All Levels (NO MORE PAIN!)

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Scapular winging is a problem.. let's face it. And if you're experiencing a winged scapula, that probably means you're experiencing some shoulder pain or lack of shoulder mobility... or maybe you just hate how it looks.

Truth is, the shoulder blades are supposed to be flushed against your rib cage at all time. But if your shoulder blades are sticking out, it's usually due to a muscle imbalance.

Specifically, the serratus anterior needs to be strengthened. This is a small muscle below your armpit that controls scapular retraction and protraction. So in order to strengthen this muscle and fix your scapular winging, you must do exercises where your serratus anterior is stimulated.

Here are the exercises:
- Wall slides:
Here you want to find a wall and put your arms out just below shoulder level with your forearms flat against the wall infront of you. From here, you will push your shoulders forward, imagining that you are trying to drive the middle of your back backwards. Then you will slowly slide your forearms up the wall about 6-8 inches, keeping your shoulders rolled forward and not letting them raise up. Then slowly return back to starting position.

- Scapular Pushups:
Here you're going to get down into a pushup position. Back straight, core tight, hands just outside of shoulder width... Then you want to externally rotate your shoulders (this will help tuck your shoulders blades back). Then, while keeping your arms completely straight, you will drive your shoulders toward the ground, driving the middle of your back up to the sky. Then you will slowly roll your shoulders all the way back as if you're trying to get your shoulders blades to touch.

- Resistance Band Scapular Pushups:
Here, we're gonna be doing the same thing as the scapular pushups, but we're going to have a resistance band wrapped around our shoulders for additional resistance against our serratus anterior. So get into the pushups position with the band behind your shoulders.. Arms straight.. Roll your shoulders forward as far as you can.. Then roll your shoulders back as far as you can.

Do these exercises for 3 sets of 10-15.. every other day and overtime your scapular winging will "magically" go away.

For 3 more tips for your body type, take my free physique quiz:

🔥💥 ➡️➡️➡️ vshred.fit/ScapularWinging1
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Quick Bicep Workout For Bigger Arms (ONLY 2 EXERCISES!)

To perform this workout, we'll be using resistance bands. If you need to order a pair I suggest these
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How to Squat Without Low Back Pain (BUTT WINK CONFUSION!)

For more tips and tricks to building your dream body use my body type quiz -
💥 ⚡️ ====> vshred.fit/WhatsPlanYouNeed
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V Cut Abs Workout (NO EQUIPMENT NEEDED!)

For 3 tips to help lower body fat and get your abs popping, use my free tool - vshred.fit/FindYourPlanNow

The "V" cut in your abdominal area is one of the most sought after looks. But the first thing you must do when trying to get your abs lean is lower your overall body fat. There is no such thing as spot reduction so if you're hoping for this workout to burn fat off your abs, it's not going to happen.

But if your body fat is low already and you're trying to build muscle on your obliques to get that "V" cut appearance. Try out these exercises with 30 seconds rest between each one for as many rounds as you can.

1. Spiderman Plank Crunch - Roll your shoulders out to stabilize your body, keep your body in a straight line and drive one knee outward and up to your elbow while crunching at the midsection. To make this harder, you can implement a pushup with the crunch.

2. Rotating Leg Lift Extensions - Starting position is with your back on the ground and legs up towards the ceiling. Once here, you will bring your butt/lower back off the ground by extending your legs towards the ceiling.. But while you do this, make sure you are implementing the twist of your hips otherwise it will only target lower abs and not obliques.

3. Floor Wipers - Starting in the same position as the leg lift extensions except with your arms out to the side for shoulder stabilization. From there, you will lower your legs down to one side until your feet are about 2 inches off the ground and you will bring your legs back up to starting position. Make sure you are focusing on engaging your obliques here and not using your upper body to power your leg movement.

4. Bicycles - Lay on your back with your legs out straight, your hands behind your head and your elbows out to the side. From here you will bring one knee up and one elbow down to meet that knee. What you want to focus on here is the twisting and crunching of your ABS! Imagine as if you are trying to get your shoulder to touch your knee so that you're not cheating your way through the exercise.

Try this workout out and let me know what you think!

For 3 tips to help lower body fat and get your abs popping, use my free tool - vshred.fit/FindYourPlanNow
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Deadlift Checklist for Proper Form:

💥 Want to know the perfect nutrition & workout plan for you?💥
💪🏼 Take this quiz and find out ==> vshred.fit/getyourplan

Using Proper Equipment:
- Flat Footwear: Make sure your shoes have a hard sole. NO RUNNING SHOES!

- Use a Belt: Place is just under your rib cage for optimal support.

- Use wrist grips: Your back and legs can handle much more weight than your forearms.

Getting Into Proper Position:
- Foot position in strongest position: Place where you can generate the highest vertical leap.

- Hand position just outside of your shins: Any farther and you will not have a further distance to pull the weight.

Engaging the Movement:
- Take in a deep breath at the top through your mouth: This braces your core for a lifted pull.

- Pull slack out of bar by engaging lats: Act like you are trying to snap the bar in half.

- Push floor away versus lifting the bar: This will help engage the glutes rather than leaning too far forward.

- Squeeze your glutes/drive hips forward: This prevents overuse of your lower back.

- Fully lock out at the top of the movement: SQUEEZE!

💥 Want to know the perfect nutrition & workout plan for you?💥
💪🏼 Take this quiz and find out ==> vshred.fit/getyourplan
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How To Get Bigger Arms | 3 Bicep & Tricep Supersets

Superset #1: Close Grip Bench Press
Superset with: Barbell Curls

Superset #2: Skull-crushers
Superset with: EZ Bar Curls

Superset #3: Alternating Dumbbell Curls
Superset with: Dumbbell Kickbacks
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5 Best Rear Delt Exercises (DUMBBELLS ONLY!)

The 5 Exercises:
- Standing Bent Over Reverse Flyes
- Seated Bent Over Reverse Flyes
- Uni-Lateral Seated Bent Over Reverse Flyes
- Incline Bench Reverse Fly
- Dumbbell Face Pulls

For more tips and tricks to building your dream body use my free fitness tool - vshred.fit/5RearDelt
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5 Best Rear Delt Exercises (DUMBBELLS ONLY!)

For more tips and tricks to building your dream body use my free fitness tool - vshred.fit/5RearDelt

The 5 Exercises:
- Standing Bent Over Reverse Flyes
- Seated Bent Over Reverse Flyes
- Uni-Lateral Seated Bent Over Reverse Flyes
- Incline Bench Reverse Fly
- Dumbbell Face Pulls
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For more tips and tricks to building your dream body use our free fitness tool - vshred.fit/10MinHIIT

Follow Along HIIT Workout:

20 seconds on / 10 second rest- 4 cycles
-Thigh slap jumps
- Inchworm pushups
- Mountain climbers
- Kick-throughs
- Alternating jump lunges
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Full Back & Bicep Workout:

1) Pull-Ups (3 sets)
2) Neutral Grip Lat Pulldowns (4 sets)
3) Hammer Strength Single Arm Rows (4 sets)
4) Dumbbell Pullovers (4 sets)
5) Alternating Dumbbell Curls (4 sets)
6) Incline Bench Hammer Curls (4 sets)
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🔥Do the V Shred 30 Day Challenges actually work?

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8 Minute Ab Workout (NO GYM REQUIRED!)

Here's a quick ab workout that Vince does right along side you. So hit "play" and let's go!

Exercises:

1st - Rollover Crunches
2nd - Pulse Ups
3rd - Right Side Plank Dips
4th - Left Side Plank Dips

You'll go 15 seconds on, 15 seconds off for 4 rounds!
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5 Most Common Arm Training Mistakes (AVOID THESE!)

For more tips and tricks to building your dream body use my free fitness tool - vshred.fit/5ArmMistakes

5 Most Common Arm Training Mistakes:

1. Creating Momentum (Stop Swinging Forward)
2. Losing Tension at the Bottom (Don't Straighten Your Arm!)
3. Elbow Pulling Forward (Keep in Locked Position)
4. Too Fast on the Way Down (Slow DOWN!!)
5. Go LIGHTER! (Yes, leave your ego at the door and do it right!)

Follow these next time you're training arms for a better pump, and better results!
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For more training and nutrition tips, take my fitness quiz - vshred.fit/BodyweightLegExercisesFB

There are tons of great exercises that you can do purely with bodyweight and in this video, I give 6 great exercises that can be implemented into your workouts or just put together as one workout itself.

First are jump squats. These are a great exercise for all muscles in your legs and better than regular squats due to the explosiveness of the jump. Make sure when doing this you are in proper squat stance with your feet shoulder width, toes slightly pointed outward, sit back on your heels and drive through them from the bottom of the squat. Also, make sure you are not letting your knees bend inward at any part of the movement as this can cause serious knee injuries.

Second are low cossack lunges. These are great for inner legs and hamstrings. You want to make sure your feet are wide enough apart so that when you lunge down to one side, you are not putting too much pressure on your knee. Also, make sure you are keeping most of your weight on your heels and getting a deep stretch in the muscles on the back of your legs.

Third are front-to-back lunges. These are a great exercise to work all areas of your leg. You want to make sure that you are keeping your shoulders above your hips and not bending too much in your lower back and you also want to make sure that when you step forward or back, that when you're at the bottom of the lunge, your knees stop at a 90 degree angle.

Fourth are single leg glute bridge holds. These are a great exercise to target the butt and hamstrings. You want to make sure that you are putting emphasis on squeezing your glutes the ENTIRE TIME and driving through your heels. Then thrust your hips up as high as you can and continue thrusting as high as you can for 5 seconds. Do not lose ANY tension at the top.. Then lower your butt back down and go into the next rep before your butt actually touches the ground.

Fifth are heel sliders. These are an awesome exercise for hamstrings. You will need to be on a hard floor or have carpet sliders if you're on carpet. When doing this exercise you need to make sure you are constantly keeping your hips thrusted up and your butt always off the ground as you straight and bend your knees. Really focus on the mind/ muscle connection with your hamstrings as you put your weight into your heels.

Try these out and let me know what you think!
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3 Exercises To Build Your Inner Chest

vshred.fit/BiggerInnerChest

Working your inner chest can be quite difficult unless you know exactly what you should be doing. Because most of the time people don't implement either of the two main factors that create muscle growth in that specific area.

The first factor is the peak contraction. The fastest way to build the inner portion of your chest is to be sure you are including complete adduction of your elbows to get as deep of a contraction of your chest as possible. The next factor is to make sure you are keeping your muscle under tension while doing this. But most of the time, what happens is people end up resting at the top of the exercise and this is why their inner chest is typically lacking.

So the first exercise is going to be close grip dumbbell presses. The main thing to remember here is to continuously squeeze the dumbbells together using your chest to create that peak contraction, and keep squeezing as you lower the weight down to your chest and especially as you press it back up to the top.

The next exercise is a plate press. Very similar to the close grip dumbbell press but your arms will be a little more adducted and you will be forced to squeeze the weight together to avoid dropping it on your face. So make you are overemphasizing pressing your two hands inwards on the plate as if someone is trying to take it.

The third exercise is a cable fly elevations. Here, you will take two cables at whichever height you prefer. You will press the handles together while making sure your shoulders are rolled back in order to isolate your chest.. then you will keep the handles pressed together, maintaining the peak contraction, and then in a controlled movement, raise your hands up, then back to starting position, and lower your hands down, then back to starting position. This will allow you to work all different areas of your inner chest.

Try these out and let me know what you think!
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Thrillist
This insane race goes through seven countries and crosses the alps four separate times.
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Mashable
Water droplets were animated in mid air, bringing a human figure to life.
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💥💥💥 3 Easy Moves For Building A Bigger 💥💥💥

Want a bigger back? 👉🏼👉🏼👉🏼 vshred.fit/biggerback

When it comes to training your back, you must first understand that in order to progressively overload your back muscles, you are going to be pulling a lot of weight. Whether thats pulling down or pulling back, your forearms are more likely to fatigue before your back does. And when they happens, now you are cutting sets short because you can't hold the weight that your back needs long enough. So the first thing you need to do is order some wrist wraps off amazon and use them when your forearms start fatiguing.

After that, comes dumbbell rows and this is a very common mistake. Either guys try to jerk the weight up by rotating their shoulders or they bend their elbow too much and get too much bicep activation and too little lat stimulation. To fix this, all you need to do is focus on driving your elbow backwards before you bring the weight up and then pull back and up at an angle. If you've never done this, it will give a nice deep squeeze to your lat muscle like you've never felt before.

Then lastly, comes cable rows because similar to dumbbell rows, most people put too much emphasis on bringing the cable up too high therefore, not getting enough shoulder extension and too much elbow flexion. Instead, you should drop your shoulders as low as they will go and let your arms and hands follow.. Then when rowing the cable back, focus on pulling through your elbows and staying in one plane of motion that ends with the cable in your belly button.

Try these out and let me know what you think below!

Want a bigger back? 👉🏼👉🏼👉🏼 vshred.fit/biggerback
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Don't go drop a bunch of money on expensive supplements that don't work. Educate yourself on the few that do:

💥💥💥👉🏼 vshred.com/ultimate-supplement-guide/

Most are complete garbage, but there are a few that can give you a boost. I put this free supplement guide together so you can get educated and stop wasting your money.

Please remember If you aren't training consistently, supplements are a waste of time and at best they are just a bonus to a great diet.

💥💥💥👉🏼 vshred.com/ultimate-supplement-guide/
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How To Break a Plateau (3 Ways!)

💥💥💥 Three more free tips 💥💥💥👉🏼 vshred.fit/plateau

Something I use to struggle with and also something I get asked about a lot are what to do about plateaus.

So in this video, I not only share three different methods to break a plateau (two a little more basic, one a little more advanced) but I also explain exactly why one finds themselves in a plateau by breaking down the three phases of homeostasis.

💥💥💥 Three more free tips 💥💥💥👉🏼 vshred.fit/plateau

Enjoy.
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Full Leg Workout (Stop Skipping These Exercises!)

In this video, I take you through my current leg workout. Also, you'll notice that I take a full scoop of pre-workout even though it's after 9pm. That's just because this specific pre-workout has a nitric oxide blend but no caffeine or anything so it will get you a good workout and increase your circulation but nothing that will keep you awake after your workout.

Now, as you'll see, once I get to the gym, I spend about my first 15 warming up my leg muscles. So I start with 5 minutes of LISS cardio, then warm up my knees and stretch out my hip flexors. After that, I will usually do my first compound exercise with light weight to force blood into the muscles to avoid injuries.

Then once you get into the workout, you'll see a breakdown just like this:

4 sets of every exercise:
1st set: 15 reps
2nd set: 12 reps
3rd set: 12 reps
4th set: 10 reps

Barbell Squats
Barbell Reverse Squats
Prone Hamstrings Curls
Seated Leg Extensions
Seated Straight Leg Calf Raises

Hope you like it!
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How To Build Lower Pecs (Stop Doing This!)

💥💥💥💥💥 Find out how to get an overall shredded chest here - vshred.fit/LowerPec

Before stepping foot in the gym and trying to target your lower chest, you need to understand exactly how to build muscle, which is by lengthening and shortening a muscle, and which directions a muscle's fibers run.

When it comes to lower chest, also referred to as, the abdominal head of the pectoral, you must understand it originates in the upper arm bone and inserts into the top of the abdominal region. Therefore, to work this area of your muscle, you must act as if you are trying to bring the origination point to the insertion point by bringing your elbows downward and together.

The most common mistake I see when I see guys or girls trying to target their lower chest, is they either use a decline bench press, which leaves your hands in a fixed position, therefore, disabling you from squeezing your elbows together. Or they go to heavy on cables and roll their shoulders forward and bend their elbows, only focusing on touching their hands together.

I recommend cables or dumbbells for chest isolation, especially when you're trying to target a specific head. But when doing cables or dumbbells you must focus as if you are only moving your upper arm. Try to keep your elbows at one steady slight bend, while keeping your shoulders rolled back and squeezing your elbows together. Or if you are going to keep a little more bend in your elbows and do a cable press, make sure you are leading with your elbows and really squeezing at the bottom.

Let me know what you think in the comment section below!

💥💥💥💥💥 Find out how to get an overall shredded chest here - vshred.fit/LowerPec
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Why YOU Don't Have Lower Abs (1 Easy Fix)

I was filming at the gym for some future content and saw some straps hanging that are typically meant for lower ab exercises and it sparked an idea...

Too many times, I hear guys or girls talk about no matter what they do, they can't get their lower abs to pop out.. Granted most of them don't have a low enough body fat percentage, but let's give them the benefit of the doubt and say they do.. The most common issue I see when guys or girls are at the gym TRYING to hit their lower abs, is they're not actually even targeting their lower abdominals at all! They're too focused on just knocking out those 10 reps and getting their knees up using any muscle possible.. And then they think if they don't get those 10 reps, it was a failed set, therefore they cheat even more.

Well the issue with how most people do lower ab exercises is that they're primarily only using their hip flexors. This is why when you go and try an ab exercise that is supposed to target lower abs, you feel the burn right above your hips and never actually get sore in your lower abdomen.

Whereas, if you actually focused on raising your lower body by tucking your lower abs in and making sure you get the curvature of your lower spine at the peak of the exercise, you will find that you isolate your lower abs better than you ever have before.

Try it out!
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10 Minute Bicep Workout (MASSIVE PUMP!) ... See MoreSee Less

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Be The Hero Of Your Own Story... ... See MoreSee Less

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lol Thoughts? Any truth to this? 🤔 🤔 🤔

The Sexy/Crazy Matrix for Finding a Wife
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