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August to December back transformation! 🙌🏻 • • Crazy to think of where I’ve come over the last couple months! Slow and steady wins the race. I’ve come a long ways and I have a long ways to go.. but this right here is definitely motivation to keep going! 💪🏻

Hello everyone! I am currently on a calorie deficit and including more cardio in my gym routine to lose fat even faster. I have challenged myself to run a mile at least 5 times a week and so far so good! I dare you guys to do something you’ve been wanting to do for a while but you were always too scared to do it! Hope everyone is having a good week 💓

Why is it so hard to grow a bum and get a smaller waist ?? 🌚 . Let’s get one thing straight ladiesss.... you’re talking about two different things here. 1️⃣Bigger bum = muscle growth = caloric surplus. 2️⃣smaller/flatter tummy= most of the time requires a decrease in body fat % = quite difficult to do in a caloric surplus. . BUT STRESS YOU SHALL NOT! ☝🏽so in order to see the muscle definition they want, people often will go through bulking and shredding seasons as it’s hard to do both at the same time. It’s HARD. Not IMPOSSIBLE.❌❌ Bulking in the most general term is being in a state of caloric surplus with the intention of building lean muscle mass. For example say they need to eat 3000+ calories in order to gain a certain amount of muscle mass per week or whatever. Shredding in the most general term is quite literally the opposite. Calories out should be more than calories in in order to create a deficit. . Buttttt when you look at it from a macronutrient pov and not a calorie pov, you’ll see that people are able to achieve lean muscle gainz and not put on as much body fat body fat. (Clean bulk)💦💦It all depends on their eating, their strength training and their level of high intensity workouts🍔🏋️‍♀️. The more muscle you have on you, the more calories your body burns at a resting rate (don’t get too excited it’s not like you burn an extra 2 kilos a day lel) BUT, If I want to gain muscle and need to hit 3000 calories a day and have two kfc meals I’m technically bulking right..?. . Ehh meh kinda Right...But NOT the kinda bulk that’s gonna get you the body composition you want, you’ll grow an ass for sure but you’ll also have to say Bub-bye to ur abs. 👋🏽👋🏽once you find out how much you need to be eating to put on muscle, adjust your protein, fats and carbs that best suit your energy levels and end goals. I wouldn’t recommend having 500g carbs and like 20g protein if your goal is to build and maintain muscle mass. 🙈🙊💪🏽 In order to thrive your body needs a balance or all 3 macros and that changes upon each individual. . Stay tuned for MY TOP EXERCISES/ TRAINING SPLIT that’s been the most beneficial in helping me build a ⌛️🙈❤️ - - @workitwithmg @musclenation

Military Press 💪 @freeduh03 🎥 #militarypress #girlswholift #upperbodyworkout #feeltheburn

4-Day Upper/Lower Workout Routine (Part 1) By @musclemonsters _ I’ve received an overwhelming response to my post about Upper/Lower training. Mainly from guys (and gals) who are interested in running the program, but need more details. _ So what I’ve done is created 2 graphics – one will layout the upper-body workouts and the other will provide the lower-body portion of the workout (that one is coming later today). _ The way the program will be split is as follows: Day 1: Upper Strength, Day2: Lower Strength, Day 3: Rest, Day 4: Upper Hyper, Day 5: Lower Hyper, Day 5&6: Rest, and Repeat! _ Have any questions regarding the workout? Leave them in the comment section below! Want me to do the same for the Push/Pull routine? Let me know! _ #upperbodystrength #upperbodyworkout #flexibledieting #macros #musclegrowth #alphalete #gymshark #halfnatty #natty #eatclean #fitnessmotivation #workoutmotivation #bodybuildingcom #chestday #losefat #physicallyfit sique #naturalbodybuilding #igfitness #backday #leangains #fitfam #fitness #gainmuscle #aesthetics #workouttips #workout #bodybuilding #exercisetips #gym #exercise

1-min Upper Body Blast 🔥 . Not much time for a workout? Then try these quick combinations that target your back, shoulders, biceps and triceps! . . One round looks like this: . Biceps curl 👉🏼 Bent over row 👉🏼 Shoulders raise 👉🏼 Tricep overhead extensions 👉🏼 1 min rest 🔁 . . . Total of 4 rounds and it only takes 20 minutes⏰ to give you that burnnnnn. Go get it! 💪🏼 . . . . . . . #workout #workoutroutine #workoutvideos #exercise #training #gymlife #upperbody #upperbodyworkout #fitness #fitgirl #fitnesslife #fitfam #fitspo #midweekmotivation #inspiration #fitnessmotivation #fitnessfreaks #lean #weightloss #toned #journey #healthylifestyle #activeliving #cleoharper

Love kick starting the day with a solid session. It wakes me up, sets a positive tone for the day and gets me focused to face whatever the day has in store! Pushing through #humpday Back to bench and #strengthtraining with 3 sets of 5 x 55kg for the main lift of the morning. . . . #benchpress #upperbodyworkout #training #trainingpartner #strongissexy #strongnotskinny #weightlifting #powerlifting #hkfitness #fitness #fitjourney #fitspo #fitnessaddict #fitmom #gymlife #fitchicks #chickswholift #progressnotperfection #pushday #startthedayright #wellness #wellnesswednesday

💫Daily gym endorphins 💫. • • 🌈🌈🌈🌈🌈🌈🌈🌈🌈🌈🌈🌈🌈🌈🌈 #gymshark #gymlife #mindsetiseverything #lovingit #upperbodyworkout #ilovemy doy #girlswithmuscle #girlswholift #competitionbikini #gymrat #happinesfirst #createyourself #holdyourown #gymgirl #ootd #biceps #nevergiveup

CHEST GROWTH by @kruckifitness - When it comes to training chest, if you train it right, you can see some really great muscle growth. If you arent seeing much progress, chances are you are doing one or more of the things on the left side. Take these ideas into consideration when training chest. - (1) TRAIN CHEST 2-3/WEEK: If you throw more frequency towards a body part, cahnces are youll see more growth. Normally 2x a week will work just fine, but you can bump it p to 3x a week if you are struggling to make it grow. - (2) DONT NEGLECT INCLINE PRESSES: Many people will only do flat bench, and wont involve incline presses in any way. Including incline presses can really help develop the upper chest to make your whole chest look bigger overall. - (3) TRAIN FOR STRENGTH AND HYPERTROPHY: Many people dont see results because they are varying their rep ranges. Train heavy for low reps as well as lighter for higher reps. The mixture of these 2 can help make the chest GROW! - (4) PROGRESSIVE OVERLOAD: This one is the most important. If you arent improving your performance, the muscle cant grow. Do what you can to improve your training volume over time (TRAINING VOLUME = SETSxREPSxWEIGHT). Do this by increasing your reps, sets or weight weekly. - Whats your favorite chest exercises? Let me know in the comments! - #buildmuscle #muscle #muscleman #kruckifitness #liftweights #strength #strengthtraining #flexibledieting #iifym #musclegain #bodybuildinglifestyle #caloriecounting #fatloss #workouts #workoutroutine #chestday #chestworkout #pecs #weightlosstips #weightlossjourney #weightlossgoals #dietstartsmonday #dietfood #upperbodyworkout #proteine #gains💪 #gainmuscle #eatbig #losefat #fitnessfreaks

Never stop challenging yourself, challenge leads to improvement, stepping out of your comfort zone, to success. #novaocr holy sheet with 40 lb bag on my feet, not attached #Sportaals #nevergiveup #goals #ocr #ninja #gym #class #motivation #beliveinyourself #believeinyourself #youcandoit #nova #va #dc #virginia #ocrclass #grip #upperbodyworkout #spartan #savagerace #spartanworkout #sport #uktainian #athlete

When time is becoming more of a factor 🤬 you have to be straight to the point. I am my own reflection! Gym flow on a TOUGH Tuesday! #strugglebus 🚌🚌🚌 fit those #kettlebells in tho’ 🤪🤩 #life #balance #stressrelief #goals #meagainstme #neverstop #fitthick #fitlife #abs #upperbodyworkout #tuesday #countrygirl #workingonmyself #musicislife #nbayoungboy #throughthestorm Artist: NBA Youngboy - Through the Storm

When you workout 🏋️‍♀️ the least you bother is how you look 😆 . . . Pair training with the best #personaltrainer in #leicester #dwgym @chrisbarana_personal_training . . . #chrisbaranapersonaltrainer #trainwiththebest #pairtraining #upperbodyworkout #womenwholift #fitnessmotivation #gymshark #instafit #healthylifestyle #thenewyou #lindellamachado

Upper Body Day! 💪🏻 And the ❄️ is coming down! Had an amazing workout increased my weights and hit it hard! 💪🏻😎 #upperbody #upperbodyworkout #armday #arm #armworkout #biceps #triceps #shoulder #back #abs #lift #weightlifting #muscle #buildingmuscle #bulk #flex #pump #gym #gymselfie #progress #fit #fitness #fitfam #momswholift #fitmom #strength #happy #metime

This is how I spent my morning off - Upper body strength has always been an issue for me and is something I am still trying to work on #exercise #outdoors #upperbodyworkout #strength #bodyweighttraining #perthfitfam #perthfitlife #fitnesslifestyle #training #dayoff

Bench Pressing 70kg (~154lbs) for 5 Reps. This was the second set that I did on that day. (Footage is from Mondays upperbody workout) - - - #benchpress #upperbodyworkout #gym

Tuesday strenght training and cardio 😊 #tuesday #december #strenghttraining #styrketrening #nocco #satsbase #satsbaseåssiden #upperbodyworkout #spinning

Ive gained a WHOLE 23lbs of Muscle Weight! Only 2lbs away from my goal!! My trainer be tryna kill me yall...LOL But, she has Helped and Motivated me TREMENDOUSLY! Even when I cuss....lol Ash, You Tha Best Guh!! 😁🏋️‍♀️ #GainTrain #Repost @love_hatefitness (@get_repost) ・・・ I gotta admit my client @j_forevermoore push that weight with me like it aint nothing, but she will cuss my ass out though🤣! Issa love hate relationship. She knows its worth it all when she looks in the mirror and she says my shirt is actually smaller. Yes, smaller. Her goal is to gain weight. #challengeyourself #fitness #upperbodyworkout #90lbs #youweak #getlikeher #deltoids #onfire #blackgirlgettingfit #blackgirlgettinthicker #slimthick #blackgirlsworkouttoo #talkshit #inspo #instafit #fitness #noexcuses #justdoit✔️ #loveandhatefitness #LOVEANDHATEFITNESS

UPPER BODY WORKOUT - Part 2 . Alternate exercises 5 & 6 in same set if possible - 3 SETS total (no rest between exercises, rest 1 min between sets). 👇 5️⃣ PULLEY MACHINE (10x) - this time getting hamstrings activation too, by bent forward through the hips while keeping legs slightly bent. 6️⃣ ROMANIAN DEADLIFT (10x) with barbell - bent forward through the hips while keeping legs slightly bent and bar close to your legs during all move. . . Alternate exercises 7 & 8 in same set if possible- 3 SETS total (no rest between exercises, rest 1 min between sets): 👇 7️⃣ TRICEP PUSH-DOWN cable (10x) - using rope to get different portions of the tricep muscle to work (draw an inverted V). . 8️⃣ LOWER BACK EXTENSION adapted (10x) - here doing a curly version and also pointing toes up to target more hamstrings and glutes. . Workout done! 💪 Give it a go today or save it for later! *You can increase intensity by increase 1 set and decrease repetitions with heavier weights (E.g.: 4 sets each combo, 8 repetitions each exercise with heavy weights).

🎁 FUNCTIONAL CORE STRENGTH 🎯💥 Featured: Dead Bug Kick Out Included: weighted protraction & overhead reach 😱 — WHY!? 🤔 👉Because think about how many times you reach to grab ALL YOUR VEGGIES on shelves in the produce section of the grocery store 💥 especially those cruciferous vegetables, (this is my nutrition tip plug, recommending that you try to include cruciferous vegetables into your diet 😘 **if you are not on low fodmap and don’t have hypothyroidism) ANYWAY , tangent over 🥰 back to the CORE! 👉It’s important to train your core to be STRONG & STABLE to protect your spine throughout life’s daily tasks 👉A strong core is the foundation for a STRONG & DURABLE body 🔑 — HOW TO!? 🧐 1️⃣Lay on your back with knees at 90 degrees 2️⃣Squeeze yoga block between knees to turn on those inner thigh muscles 😘🔥 3️⃣Protract shoulder by reaching dumbbell to the roof - maintain this reach throughout the entire movement, even as arms go over head 🔑 4️⃣Squash your lower back into ground to engage those LOWER ABS 😘🔥(this also encourages posterior pelvic tilt, which helps prevent excessive arching of your lower back 🙅‍♀️ ) — 🔑Breathe IN through the nose before the rep starts and FULLY breathe all the air OUT through your mouth as you extend your leg 🔑 Slow and controlled limb movement throughout the entire set 🔑Keep lower back pressed into the ground, keep reaching and keep squeezing the yoga block *you should be shaking if you do this properly 😘🎁 — #corestrength #consistencyiskey #makeitahabit@certoapparel #certoapparel

This video is not slow motion 😂 Want sculpted arm, chest, and back muscles? Bench and do lots of various types of pull ups. If you can’t do pull ups yet- do movements that support that progression religiously. Want zero progress? Do a bunch of different, unnecessary, quarter rep, partial range movements indefinitely. . . . Proper muscle activation is the key to really getting the bang for your buck in your workout. I use @movementvault everyday before training. I usually have to force myself to do it- but it makes my workouts so much more enjoyable and effective. You can use (nat10) at checkout for 2 weeks free! . . . #upperbodyworkout #pullups #neutralgrip #tempo #theAswod #samsmith #pushups #benchpress #eccentric #strengthtraining #lululemon #nutrition #toogoodatgoodbyes #transformation #edrecovery #macros #cookies #balance #cbd #cbdoil #leggings #superfreshclothes #toned #muscles #recovery #focus #powerlifting #newyear #boyntonbeach #soflo

Am I the only one who prefers pull ups to chin ups?! It’s true! I’ve spent the last couple years trying to create an aesthetically looking physique, wide shoulders, tapered waistline, round glutes, etc! Pull ups are great for developing your back, they work your upper back and lats. Overtime I neglected practicing chin-ups. Chin-ups mostly utilize your biceps but are also great back builders too! This last prep I made it a point to incorporate both in my workouts, because they are both very efficient! Slowly building these baby guns... effort is progress! #upperbodyworkout #chinups #pullups #pushday #chestworkout #shoulderworkout #tricepsworkout #homeworkouts #bodybydesi #noExcuses #fitmoms #momswhodopullups #momswhodochinups

Follow : @all_gym.lovers - When it comes to training chest, if you train it right, you can see some really great muscle growth. If you arent seeing much progress, chances are you are doing one or more of the things on the left side. Take these ideas into consideration when training chest. - (1) TRAIN CHEST 2-3/WEEK: If you throw more frequency towards a body part, cahnces are youll see more growth. Normally 2x a week will work just fine, but you can bump it p to 3x a week if you are struggling to make it grow. - (2) DONT NEGLECT INCLINE PRESSES: Many people will only do flat bench, and wont involve incline presses in any way. Including incline presses can really help develop the upper chest to make your whole chest look bigger overall. - (3) TRAIN FOR STRENGTH AND HYPERTROPHY: Many people dont see results because they are varying their rep ranges. Train heavy for low reps as well as lighter for higher reps. The mixture of these 2 can help make the chest GROW! - (4) PROGRESSIVE OVERLOAD: This one is the most important. If you arent improving your performance, the muscle cant grow. Do what you can to improve your training volume over time (TRAINING VOLUME = SETSxREPSxWEIGHT). Do this by increasing your reps, sets or weight weekly. - Whats your favorite chest exercises? Let me know in the comments! - #buildmuscle #muscle #muscleman #kruckifitness #liftweights #strength #strengthtraining #flexibledieting #iifym #musclegain #bodybuildinglifestyle #caloriecounting #fatloss #workouts #workoutroutine #chestday #chestworkout #pecs #weightlosstips #weightlossjourney #weightlossgoals #dietstartsmonday #dietfood #upperbodyworkout #proteine #gains💪 #gainmuscle #eatbig #losefat #fitnessfreaks

Pushups have always been a staple in my chest workouts. Great to pre-exhaust with, great to superset with, and also a great finisher. I begin my chest workouts with incline pushups and finish my workouts with normal pushups. Feel that burn!!! . . . . #chestworkout #upperbodyworkout #yeg #yegworkout #yegfitfam #stayfit #stayactive #chestpump #pushups

AT HOME SHOULDER WORKOUT - ⁣⁣ ⁣⁣ Grab yourself some plates & that’s alllllllll you need for this shoulder workout. sooooo easy to do at home, if needed. Here we go .... ⁣⁣ ⁣⁣ 1️⃣ 15 arnold press ⁣ x3⁣ ⁣ 2️⃣ right frontal raise⁣ left frontal raise ⁣ together ⁣ 10 reps x 2 sets ⁣ ⁣ 3️⃣ SS⁣ 10 Y raise ⁣⁣ 10 around the worlds ⁣ x3⁣⁣ ⁣⁣ 4️⃣ right 90 degree lat raise ⁣⁣ Left 90 degree lat raise ⁣⁣ r & l together ⁣⁣ 10 reps x 2⁣ sets ⁣ ⁣⁣ Ahhhh ur shoulders will be burnin so good after this 🔥. ⁣ ⁣⁣ Entire outfit is @lululemon ⁣⁣ Hat & shoes are @adidas⁣⁣ ⁣⁣ Hope your weeks are going well babes! bookmark so you can use on your next upper body day or for an at home workout!! ⁣⁣ ⁣⁣ #upperbodyworkout #shoulderworkout #athomeworkout #workoutvideos #workoutvideo #shoulderboulders ⁣⁣⁣⁣ #backgains #plateworkout #supersets #dropsets #lift #upperbody #shoulderboulders⁣⁣⁣⁣ ⁣⁣

Just wrapped up week 1 with coach. This is the starting point for week 2. I get...MORE FOOD! . . No low carb. No keto. No carb cycling. No “forbidden foods.” Might I also add that you will NEVER catch me doing abs. Like...EVER. Diet + intense, heavy training = abs. At least in my body 🤷🏼‍♀️. . . . #iifymgirls #iifymwomen #ifitfitsyourmacros #shreddedlife #absworkout #abdominales #abdominals #obliques #corestrength #coreworkout #corework #delts #bouldershoulders #bicepsworkout #girlswithabs #girlswhosquat #girlswhotrain #wellnessfitness #thickthighssavelives #sweatsesh #sweatsession #cardioworkout #cardioishardio #anytimefitness #upperbody #upperbodyworkout #womenwholift #lowerbody #gymapparel

Starting to like the progress of strength and the form of my upper body. Just need to work in the mid section in the new year. #progress #stayingmotivated #gymmotivation #gymselfie #upperbodyworkout

Happy Tuesday everybody! Here are the top back exercises!💖🦋 with my split I do back & bi once a week! Save & try these on your next back day!!🙌🏼💖 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #workouttutorial #fitgirl #body #fitbody #fitspogirl #abs #tutorial #backworkout #shoulders #follow #upperbodyworkout #fitgurlmel #fitgirls #workoutvideos #toned #musclegains #fitmodel #peakweak #fitnessgirl #keepbuilding #bootypop #buildmuscles #back #pullday #bootylicious #shoulderworkout #backmusclesaresexy

Was totally dreading the gym because I was so tired all day at work. Even went through @starbucks to get a little pick me up, which I have never done. But as usual when I push through, I always feel so much better after. 🏋🏻‍♀️💪 💥 Wearing all @gymshark 🦈 #stillcantpose #upperbodyworkout #fitness #armveins #stillgotworktodo #yougotthis

workout at the hotel motel holiday innnnnnn 🤙🏼 will I ever wear a different tank to work out? watch my story to see what ensued 🌮🌮🌮 hope you have a lesser chance of snow wherever you are! . . . . . . #fitnessmotivation #fitness #fitnessgirl #workout #workoutmotivation #hotelworkout #upperbodyworkout #gobucks #nasmcertified #girlswholift #exercisemotivation #wellness

If you’re like me I often sleep in too much and then it cuts my time short at the gym and what am I always leaving out❓❔ ⠀⠀⠀⠀⠀⠀⠀⠀ C.A.R.D.I.O. ⠀⠀⠀⠀⠀⠀⠀⠀ Yup, allllll the time. So what’s my alternative on those days I skip cardio or don’t have time to get it in with my morning workout? Anything that gets my heart rate ⬆️ ⠀⠀⠀⠀⠀⠀⠀⠀ My go too’s: • anything HIIT related • timed circuits • the rower • OR the rope pull down machine... like today! ^ I did 30 sec intervals of this 6 times! ⠀⠀⠀⠀⠀⠀⠀⠀ If you’re running short on time, throw something like this into you’re workout to get your heart rate up similar to cardio. ⠀⠀⠀⠀⠀⠀⠀⠀ #hiitworkout #heartratetraining #heartrate #cardio #highintensityintervaltraining #hiit #hiitcardio #ropepulldowns #upperbodyworkout #upperbodyexercises #arms #back #legs #core #girlswhogym #girlswhottrain #training #korafitness #koraleggings #fitchick #gymgirl #gymgirlvids #gymvideos #njfitness #njfit #njfitgirls

Upper body Tuesday starting with a triset- whooo! #igfitness #girlswholift #igfitgirls #upperbodyworkout #skinandmuscle

Who else worked out arms today?! 💪 @rpannell24 🤗🤗 I know you did! #armsworkout #armworkout #upperbody #upperbodyexercises #arms #upperbodyworkout #dumbells #ressistancebands #💪

Win That Battle In Your Mind And Kill It In The Gym. Happy Wednesday! 😁💪🏋️ #gym #gymlife #workout #training #upperbodyworkout #upperbodytraining #wednesday #morning #routine #jakarta #bekasi #cibubur #seriousfun #lovetolife

The fact I love these style pants from @cstclothing and the Fundamental Training we offer is like a all in one package🤷🏽‍♀️‼️ Who is ready to start the new year off right?? Outfit and program just for you‼️ Why settle when you can have it all 💁🏽‍♀️‼️ Join the movement 🔶 CST Fundamental Program is a program designed for you‼️ Take a leap and use Hard work, dedication and definitely consistency‼️ Reach a better you by having a support system‼️ We are trying to show you a lifestyle that can only benefit you‼️ Functional Training has a unique way of maximizing strength output without over training‼️ Let’s keep that energy high and those muscles pumped‼️Shout out to my trainer he is a genius‼️He helps me Crush my goals, Let us help you build yourself ur personal Success‼️Shop has @cstclothing hit the link in the bio or visit us at www.cstclothing.org ‼️ 😜🏋️‍♀️😍💪🏽🍑😌 #workoutstyle #gymaholic #healthylifestyle #legday #fitness #fitmom #fitness #fitnessmotivation #fitnessgirl #fitnessmodel #fitgirls #gymaholic #healthylifestyle #upperbodyworkout #leggings #legday #activewear #actuve #style #yoga #yogafit #gymmotivation #gymlife #gyms #fitnessmodel #fitnessgirl #fitnessjourney #fitnessmodels #fitnessmom #training #summer19 #anytimefitness #gains #cellucornation #cstfundamentalprogram #cstclothing

Made time to get in a quick lift tonight 😅. I was pretty sick yesterday and coached through it, but I was surprised that as the day went on, I started feeling better. And I was even more surprised that I actually felt decent during my lift! Now I’m back at home taking care of an adorable AF puppy 🥰🥰🥰 . . Workout tonight ⬇️⬇️⬇️ 1️⃣Seated stretched cable face pulls 2️⃣Dynamic effort flat bench press with bands 3️⃣Medium grip loaded pull-ups 4️⃣Seated supinated dual handle low cable rows 5️⃣Chest supported incline bench dumbbell Y-T-I complex 💪💪🙌🙌

• HiitMax Reps Live #46 💪🏻 Upper Body & Skipping 💦 . I didnt know what I was getting myself into... 😳 2min skipping intervals with 50 reps of different chest, triceps & shoulder moves. It was a great calorie & fat burn 🔥but my arms are dead...! My arms were shaking at the end of this workout!! Tuesday workout smashed 💥👊🏻😉 . #upperbodyworkout #chest #triceps #shoulders #reps #cardio #skipping #calorieburn #fatburn #sweatflix #bodyrockers

#upperbodyworkout

Getting back into #yoga .... #lotus #handstand believe or not I actually have a picture of me with full extension on my insta page. Ill put it on my highlights #because #iam #me #abe #nycyoga #upperbodyworkout #intense

Feeling like a blueberry or somethin on this fiiiine shoulder and chest day...orrr maybe I’m just channeling how cold it is in Nash rn 🥶 imma still wear this crop top tho 👀 save these to throw in your next upper body day!! 💪🏼 4x10-12 single arm static hold shoulder press 💪🏼 SUPERSET slide 2&3 • 3x10-12 lateral raises / cross body raises - it is so important to NOT SWING, but pull with your shoulders/chest in the second here!! 💪🏼 3x12 upright cable row - try not to engage your traps too much here, only pull up to shoulder height and keep your elbows semi-level at the top . why do I make such bad workout faces lol 😩😂 top is @gymsharkwomen, leggings are random from amazon but bomb 🤷🏼‍♀️ brand is Tesla like the car but they definitely do not drive themselves nor were they $80k. And that highlight ain’t sweat that’s @jeffreestarcosmetics

Day 9, #upperfixextreme ☑️ And why yes, I most definitely did workout in my UGLY SWEATER tonight 😍 and I’m fully convinced it kept me pumped, motivated, and happy AF! Because who doesn’t love the holiday season?! 😍🎅🏼🎄🎁🙌🏼🥰 — #21dayfixextreme #upperbodyworkout #sweatyselfie #uglysweater #holidayworkout #holidaysarecoming #healthylifestyle #workoutmotivation

Around the worlds #warmups #upperbodyworkout #fitfam #fitnessmotivation #shoulderday #bouldershoulders #delts #pumpitup #ohyeah #transition #transformationfitnation #instafit #bodytransformation #gains #gainz #muscle#getbig #workhard #2018 #healthylifestyle #keepactive 21 #22 #창동헬스  #도봉구피티  #노원피티  #운스타그램  #헬스타그램 #바디프로필스튜디오

Back from the past friend client,Randy Robitaille who is a Canadian former professional ice hockey player.Randy has previously played for nine teams in the National Hockey League. @jorobitaille Here we are working on our First strength and power complex phase using a pair of dumbbells So 4 exercises 1.Hand cleans 2.Push press 3.Dumbbell crush press 4.Rolls using landmine bar with hand towels to increase grip Strength and also to create more of a challenge! The Push press as you see we focus on explosive movement,and keeping the core tight, where the hand clean more focus on hip extensions to power threw! We finished up with horizontal rows and band chin-ups and a conditioning phase using light weight! Tag a friend,you can train like an athlete!go to any @grecofitness locations and try one of our #grecomethod✔️ classes #hardcore #strong #leanandfit #activate #trainlikeanathlete Get the results you want!

SHOULDER, BICEP AND TRICEPS!! Featuring: ALEX ◾️shoulder fly combo! 4 sets of 8 for each exercise. Keep back straight and push your shoulder blades together! ◾️front to side raise combo! 3 sets of 8 for each exercise. Focus on your breathing! ◾️plate bicep curls! 3 sets of 10. ◾️bicep burnout! 3 sets of 8 for each exercise. your arms should be in a w formation for the first one, regular curls for the second one and then finally turn your wrists so your palms are facing each other! ◾️skull crushers to inner grip tricep press! 3 sets of 10 for each exercise. remember to keep those elbows in! ◾️tricep burnout! 3 sets of 10 for each exercise. keep elbows in tight, to your side the whole time, and fully extend your arms! This was a tough one! Keep the rest periods in between each set low to keep your heart rate up! #upperbodyworkout #shoulders #biceps #triceps

Beyond proud of this boy! First time on the ropes & crushed it. Determination and discipline go a long way! 👏🏻👍🏻💪🏻 . . . #ninja #americanninjawarrior #training #strength #determination #discipline #strong #fitness #upperbodyworkout #teenager #proudmom

my first workout!!! it may be a little rough but i’m still learning😇 this was a great upper body workout! I know a lot of people get overwhelmed when they go to the gym. this is a great workout since you only need one piece of equipment! just grab your dumbbells and go to work🤩 let me know how you guys like it!! 💪🏻 dumbbell bent- over row (squeeze at the top) 💪🏻 dumbbell shoulder press: not pictured 💪🏻 dumbbell bicep curl: not pictured 💪🏻 dumbbell bent over reverse flies (squeeze your shoulder blades) 💪🏻 dumbbell tricep kickbacks: not pictured ⭐️4x10 for all exercises ⭐️cool down: elliptical 20 minutes - - - - #fitness #fitnessmotivation #gymmotivation #fitnessjourney #upperbodyworkout #bodypositive #armworkout #armworkoutsforwomen

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