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Yes, there is a big space for improvement. Yet, considering that she is getting more comfortable with the weight, my heart is happy. I am content.

Need a trainer around #puchong area? Whatsap +60103877342 for more details.

#fitmalaysia #personaltrainer Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #love #CrossFit #FitFluential #Fitnessfriday #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats #kualalumpur
Yes, there is a big space for improvement. Yet, considering that she is getting more comfortable with the weight, my heart is happy. I am content. Need a trainer around #puchong  area? Whatsap +60103877342 for more details. #fitmalaysia  #personaltrainer  Fitspo #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #love  #CrossFit  #FitFluential  #Fitnessfriday  #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats  #kualalumpur 
Pan-Roasted Brussels Sprouts & Bacon

This delicious side dish is full of caramelized flavor punctuated by tasty bits of bacon and crispy goodness. Pair this dish with pork chops or roasted chicken for a wonderful, low-carb meal.

Prep time: 10 minutes
Cook time: 25-30 minutes
Serves 4-6

Ingredients:

4 thick-cut bacon slices
1½ lbs. fresh Brussels sprouts, trimmed and cut in half
2 T. extra virgin olive oil.
Sea salt and freshly ground black pepper, to taste.

Directions:

Preheat oven to 400°F.

Cook bacon in a large cast iron skillet over medium-high heat, turning once to ensure it is cooked evenly on both sides. Cover pan with a splatter guard while cooking, if desired.

Remove skillet from heat and place cooked bacon on a wire rack set over paper towels to drain. Once cool, blot bacon with paper towels to remove excess fat before crumbling.

After skillet has cooled slightly, carefully drain the excess bacon fat into an empty can or another heat-safe container. If any fat drips down the side of the skillet, be sure to wipe it off with a damp dishcloth before putting it back on the burner.

In a large bowl, combine Brussels sprouts and olive oil and toss to coat. Season with salt and freshly ground black pepper, to taste.

Heat a skillet over medium-high heat and add Brussels sprouts and cook for several minutes until they begin to turn brown. Add the crumbled bacon to the skillet and place in the preheated oven. Roast for 20-25 minutes, stirring halfway through, until the sprouts turn a rich, caramelized color.

Remove skillet from oven and serve immediately.
Pan-Roasted Brussels Sprouts & Bacon This delicious side dish is full of caramelized flavor punctuated by tasty bits of bacon and crispy goodness. Pair this dish with pork chops or roasted chicken for a wonderful, low-carb meal. Prep time: 10 minutes Cook time: 25-30 minutes Serves 4-6 Ingredients: 4 thick-cut bacon slices 1½ lbs. fresh Brussels sprouts, trimmed and cut in half 2 T. extra virgin olive oil. Sea salt and freshly ground black pepper, to taste. Directions: Preheat oven to 400°F. Cook bacon in a large cast iron skillet over medium-high heat, turning once to ensure it is cooked evenly on both sides. Cover pan with a splatter guard while cooking, if desired. Remove skillet from heat and place cooked bacon on a wire rack set over paper towels to drain. Once cool, blot bacon with paper towels to remove excess fat before crumbling. After skillet has cooled slightly, carefully drain the excess bacon fat into an empty can or another heat-safe container. If any fat drips down the side of the skillet, be sure to wipe it off with a damp dishcloth before putting it back on the burner. In a large bowl, combine Brussels sprouts and olive oil and toss to coat. Season with salt and freshly ground black pepper, to taste. Heat a skillet over medium-high heat and add Brussels sprouts and cook for several minutes until they begin to turn brown. Add the crumbled bacon to the skillet and place in the preheated oven. Roast for 20-25 minutes, stirring halfway through, until the sprouts turn a rich, caramelized color. Remove skillet from oven and serve immediately.
F/19/5'6" [155lbs > 142lbs = -13lbs] First pic is 3rd Sept. Small steps but I always get disheartened working out because I have bad bloating with IBS. But I can see and feel a difference! :) #fit #fitness #motivation #inspiration #fitlife #progresspic #beautiful #love #instagood #instalike #follow4follow #happy #cute
How TRUE is this?! It’s amazing how one SMALL decision can lead to such DRASTIC results! 🚀📈🎯
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The moment YOU choose to start working out🏋🏻‍♂️, the course of your HEALTH 🥗changes!
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Not only does your BODY 🤸‍♀️improve, but your MIND 🧠, and your LIFE 🤩 will improve!
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Take that FIRST step, TODAY! Go for a WALK🚶🏻‍♂️, or get in the GYM! 💪🏼
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Need help, or have a question? Hit me up!👇🏼
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#immunetoexcuses #noexcuses #reversepyramidtraining #intermittentfasting #humpday #action #motivationalquotes #motivation #gym #gymmotivation #fitness #fitnessmotivation #fitlife #health #healthy #healthylifestyle #ritualsroutinesresults #fightgrindrepeat #walk #decisions #results
#💪🏼 #🐪 #☀️ #🌴
How TRUE is this?! It’s amazing how one SMALL decision can lead to such DRASTIC results! 🚀📈🎯 . The moment YOU choose to start working out🏋🏻‍♂️, the course of your HEALTH 🥗changes! . Not only does your BODY 🤸‍♀️improve, but your MIND 🧠, and your LIFE 🤩 will improve! . Take that FIRST step, TODAY! Go for a WALK🚶🏻‍♂️, or get in the GYM! 💪🏼 . Need help, or have a question? Hit me up!👇🏼 . #immunetoexcuses  #noexcuses  #reversepyramidtraining  #intermittentfasting  #humpday  #action  #motivationalquotes  #motivation  #gym  #gymmotivation  #fitness  #fitnessmotivation  #fitlife  #health  #healthy  #healthylifestyle  #ritualsroutinesresults  #fightgrindrepeat  #walk  #decisions  #results  #💪🏼 #🐪 #☀️ #🌴
Today went and changed it up a little bit with a MMA style workout. 6 rounds of punching and kicking with 30 second spikes like this ground to fighter stance. It was a good warm up to start my day. []
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[] #liift4 #yourworkoutismywarmup #pushyourself #strongereveryday #motivated #motivation #fitnessmotivation #thisismylife #instafit #igfitness #ig_fit #ig_fitness #fitdad #fitfather #fitafter30 #fitby40 #myfitnessjourney #fitnessjourney #fitlife #fitnesslife #getfit #beachbody #beachbodycoach #homegym #homeworkouts #fitandhealthywithTLC #familyfitness
Today went and changed it up a little bit with a MMA style workout. 6 rounds of punching and kicking with 30 second spikes like this ground to fighter stance. It was a good warm up to start my day. [] [] [] [] [] [] [] [] [] #liift4  #yourworkoutismywarmup  #pushyourself  #strongereveryday  #motivated  #motivation  #fitnessmotivation  #thisismylife  #instafit  #igfitness  #ig_fit  #ig_fitness  #fitdad  #fitfather  #fitafter30  #fitby40  #myfitnessjourney  #fitnessjourney  #fitlife  #fitnesslife  #getfit  #beachbody  #beachbodycoach  #homegym  #homeworkouts  #fitandhealthywithTLC  #familyfitness 
🌈 Eat the Rainbow 🌈
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Did you know that the most amazing health-promoting antioxidants are highest in dark and richly colored produce? 🍆🍓
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There are so many kinds of health-promoting antioxidants in whole foods. Things like vitamins A, C, and E; plus, carotenoids and phenols. 🥕🥝
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They're highest in colorful fruits and vegetables, nuts and seeds, some meats, tea, coffee, and cocoa. 🍎🍑🥜
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You can’t replace a diet full of nutrient-dense antioxidant-rich whole foods with supplements. So stick with the real thing...natural whole foods. 🌱
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Which antioxidant-rich foods and drinks are your favorites? .
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#antioxidants #healthyeating #functionalmedicine #wellness #hearthealthy #metabolism #nutrition #healthcoach #natural #eattherainbow #guthealing #foodasmedicine #guthealth #eatingclean #eatrealfood #fruit #vegetables #paleo #fitlife #yum #healthyliving #instahealthyfood #healthylifestyle #healthblogger #antiinflammatoryfoods #eeats #wellnesscoach #balancedeating
🌈 Eat the Rainbow 🌈 * Did you know that the most amazing health-promoting antioxidants are highest in dark and richly colored produce? 🍆🍓 * There are so many kinds of health-promoting antioxidants in whole foods. Things like vitamins A, C, and E; plus, carotenoids and phenols. 🥕🥝 * They're highest in colorful fruits and vegetables, nuts and seeds, some meats, tea, coffee, and cocoa. 🍎🍑🥜 *  You can’t replace a diet full of nutrient-dense antioxidant-rich whole foods with supplements. So stick with the real thing...natural whole foods. 🌱 *  Which antioxidant-rich foods and drinks are your favorites? . . . #antioxidants  #healthyeating  #functionalmedicine  #wellness  #hearthealthy  #metabolism  #nutrition  #healthcoach  #natural  #eattherainbow  #guthealing  #foodasmedicine  #guthealth  #eatingclean  #eatrealfood  #fruit  #vegetables  #paleo  #fitlife  #yum  #healthyliving  #instahealthyfood  #healthylifestyle  #healthblogger  #antiinflammatoryfoods  #eeats  #wellnesscoach  #balancedeating 
So after hitting super sets tried this 😩🙌🏽 shit I did it a week I’ll be back 🏋🏼‍♀️💪🏽 got to say my gym partner 70 lb lunges then this shit I did good 🙌🏽 #appreciate #gymlife #fitlife
So after hitting super sets tried this 😩🙌🏽 shit I did it a week I’ll be back 🏋🏼‍♀️💪🏽 got to say my gym partner 70 lb lunges then this shit I did good 🙌🏽 #appreciate  #gymlife  #fitlife 
Finally back in that gym grind. Back and biceps today. Tomorrow I’m gonna hurt 😂🏋️‍♂️😵 #lift #lifting  #liftingweights #liftingladies #fit #fitfam #fitlife #ouch #fml
Thrusters, no podemos seguir teniendo una relación tan tóxica... 😭😭😂😂 🏋🏾‍♂️🏋🏾‍♂️
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Por que carajo siempre ando haciendo caras! 🙄😂
#bebetter #trainsmarter #crossfit #thrusters #fitmotivation #fitlife #fitnessmodel #justthehorns #crossfitlifestyle #musclebuild #workout
New leg day is a brutal task, but that's what makes it so fun. @flowflexx and I upped weight and kept those high reps. That's how you get those BIG BOY legs!

Us Homegrowers love those powersets, pairing two lifts in one go. Find two different muscles and go from one to the other. Keeps that HEART RATE up, gets you that lovely TIME UNDER TENSION, PUMPS blood, TEARS muscle! Not only that but it's time effective for when you have little time to pump hard ! 👍

Decided to hit those goblet squats for those quads, and finish with stiff leg deadlifts for the hammies! We swear by the powerset. 🤜💥🤛 #homegrown #homegrownfit #fitlife #liftlife #legday #legdayworkout #squats #stifflegdeadlifts #leggains #powerset #timeundertension #quadriceps #hamstrings
New leg day is a brutal task, but that's what makes it so fun. @flowflexx and I upped weight and kept those high reps. That's how you get those BIG BOY legs! Us Homegrowers love those powersets, pairing two lifts in one go. Find two different muscles and go from one to the other. Keeps that HEART RATE up, gets you that lovely TIME UNDER TENSION, PUMPS blood, TEARS muscle! Not only that but it's time effective for when you have little time to pump hard ! 👍 Decided to hit those goblet squats for those quads, and finish with stiff leg deadlifts for the hammies! We swear by the powerset. 🤜💥🤛 #homegrown  #homegrownfit  #fitlife  #liftlife  #legday  #legdayworkout  #squats  #stifflegdeadlifts  #leggains  #powerset  #timeundertension  #quadriceps  #hamstrings 
M/22/6'1 [200lbs>186lbs=14lbs] (2 months) After a lot of hard work and intense dieting im starting to see/feel the results! Only two months in and excited to see where this goes!  #fit #fitness #motivation #inspiration #fitlife #progresspic #beautiful #love #instagood #instalike #follow4follow #happy #cute
Caption 1: Black is the new black 🖤. Caption 2: Happy hump day🦄. Caption 3: Trabaja y concéntrate en tus goals👸🏻⚡️. .
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#bodybuilding #bodyshape #bodygoals #fitgirl #fitness #fitspo #fitfam #fitnessmodel #fitlife #fitnessjourney #fitnessmotivation #fitnessinspiration #motivated #booty #bootyworkout #glutes #glutesonfire #glutesfordays #legday #goals #gymoutfit #gymapparel #bikinigirl #bikinibody #bikinifitness #photooftheday #happygains #wednesdayvibes #blackoutfit
Caption 1: Black is the new black 🖤. Caption 2: Happy hump day🦄. Caption 3: Trabaja y concéntrate en tus goals👸🏻⚡️. . . . . . . . . . . . #bodybuilding  #bodyshape  #bodygoals  #fitgirl  #fitness  #fitspo  #fitfam  #fitnessmodel  #fitlife  #fitnessjourney  #fitnessmotivation  #fitnessinspiration  #motivated  #booty  #bootyworkout  #glutes  #glutesonfire  #glutesfordays  #legday  #goals  #gymoutfit  #gymapparel  #bikinigirl  #bikinibody  #bikinifitness  #photooftheday  #happygains  #wednesdayvibes  #blackoutfit 
Apparently I had my hips twisted?
Metcon (No Measure)
8 Reps Not for Time
Skin the Cat (Negative)
Metcon (No Measure)
Tabata :20 on/:10 off

Alternating
Hollow hold
Handstand hold
Metcon (2 Rounds for reps)
5 Minute AMRAP
Handstand Push-up

Rest 2 Minutes

5 Minute AMRAP
Toes to Bar
Top by @northstrongcollective 
Shorts by @livesore 
#crossfitgirls #lift  #fit #fitgirl #fitgirls #fitnessfreak #fitspo #fitnessaddict #fitnessmotivation #fitlife #fitness #fitmom #fitspiration #fitnessjourney #fitfam  #girlswholift #girlswithmuscle #livesore #muscle #nopainnogain #grrrlarmy  #tattoo
Apparently I had my hips twisted? Metcon (No Measure) 8 Reps Not for Time Skin the Cat (Negative) Metcon (No Measure) Tabata :20 on/:10 off Alternating Hollow hold Handstand hold Metcon (2 Rounds for reps) 5 Minute AMRAP Handstand Push-up Rest 2 Minutes 5 Minute AMRAP Toes to Bar Top by @northstrongcollective Shorts by @livesore #crossfitgirls  #lift  #fit  #fitgirl  #fitgirls  #fitnessfreak  #fitspo  #fitnessaddict  #fitnessmotivation  #fitlife  #fitness  #fitmom  #fitspiration  #fitnessjourney  #fitfam  #girlswholift  #girlswithmuscle  #livesore  #muscle  #nopainnogain  #grrrlarmy  #tattoo 
Hit it from the back 💪🏼
Hit it from the back 💪🏼
She keeps me going on the days I don't want to put in the work. We started this journey together a little over year ago & still continue to keep each other motivated. 💪🏾💪🏾👭🏾🏋🏾‍♀️🏋🏾‍♀️😘❤💍👑 Down 115lbs together. (I'm down 85lbs, My Wife @patii_mayonaise is down 30lbs)

#WCE #WCW #loveher #myrock #theMcKnights #marriedtomybestfriend #coupleswhoworkout #coupleswholift  #postworkout #workoutselfie #workoutcomplete #lovingus #healthylifestyle #healthyliving #fitnessmotivation #fitlife #bodygoals #dedicated #consistency #weightlosstransformation #fitnessjourney #gettingfit #blessed
She keeps me going on the days I don't want to put in the work. We started this journey together a little over year ago & still continue to keep each other motivated. 💪🏾💪🏾👭🏾🏋🏾‍♀️🏋🏾‍♀️😘❤💍👑 Down 115lbs together. (I'm down 85lbs, My Wife @patii_mayonaise is down 30lbs) #WCE  #WCW  #loveher  #myrock  #theMcKnights  #marriedtomybestfriend  #coupleswhoworkout  #coupleswholift  #postworkout  #workoutselfie  #workoutcomplete  #lovingus  #healthylifestyle  #healthyliving  #fitnessmotivation  #fitlife  #bodygoals  #dedicated  #consistency  #weightlosstransformation  #fitnessjourney  #gettingfit  #blessed 
Ideas para comer!!! 🐟// Meal ideas 🐟
Atún con camarón // Tuna with shrimp 
302 Cal
🇲🇽Por que el atún siempre es buena idea y hay muchas maneras de prepararlo inténtalo así 👇🏼 40 g de proteína...ideal para postworkout 🔥:
-1/4 taza de camarones pequeños cocidos al vapor
-1 lata de atún en agua
-1/2 taza de pepino picado
-1/4 taza de jitomate picado
-1/4 taza de cebolla picada
-un poco de cilantro
-sal, limón y pimienta negra para el sazón 
Mezcla todo! échale más pimienta de lo normal (si te gusta)😋😋😋y acompáñalo con 3 galletitas horneadas.
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🇺🇸’Cause Tuna is always a great choice with many ways of serving it..try it this way with 40g of protein... ideal as a post workout meal 🔥:
-1/4 cup of small steamed shrimp
-1 can of tuna in water
-1/2 cup of chopped cucumber
-1/4 cup of chopped tomatoes
-1/4 cup of chopped onion
-some cilantro
-salt, lime and black pepper for seasoning
Mix it all!! Don’t hold the black pepper (if you like it) 😋😋😋 serve it with 3 baked crackers.
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#shrimp #healthyfood #recetasfaciles #protein #tunasalad #comidasana #realfood #fitnessgirl #cleaneating #easyrecipes #saludable #fitlife #diet #gymlife #healthcoach #healthychoices #comidareal #postworkout #comidasaludable #runnerslife #follow4follow #nutritivo #florcitasrecipes #healthylife #nutriciondeportiva #sportsnutrition #cookingathome #healthy #healthyrecipes #fitjunkie
Ideas para comer!!! 🐟// Meal ideas 🐟 Atún con camarón // Tuna with shrimp 302 Cal 🇲🇽Por que el atún siempre es buena idea y hay muchas maneras de prepararlo inténtalo así 👇🏼 40 g de proteína...ideal para postworkout 🔥: -1/4 taza de camarones pequeños cocidos al vapor -1 lata de atún en agua -1/2 taza de pepino picado -1/4 taza de jitomate picado -1/4 taza de cebolla picada -un poco de cilantro -sal, limón y pimienta negra para el sazón Mezcla todo! échale más pimienta de lo normal (si te gusta)😋😋😋y acompáñalo con 3 galletitas horneadas. . 🇺🇸’Cause Tuna is always a great choice with many ways of serving it..try it this way with 40g of protein... ideal as a post workout meal 🔥: -1/4 cup of small steamed shrimp -1 can of tuna in water -1/2 cup of chopped cucumber -1/4 cup of chopped tomatoes -1/4 cup of chopped onion -some cilantro -salt, lime and black pepper for seasoning Mix it all!! Don’t hold the black pepper (if you like it) 😋😋😋 serve it with 3 baked crackers. . . . . . #shrimp  #healthyfood  #recetasfaciles  #protein  #tunasalad  #comidasana  #realfood  #fitnessgirl  #cleaneating  #easyrecipes  #saludable  #fitlife  #diet  #gymlife  #healthcoach  #healthychoices  #comidareal  #postworkout  #comidasaludable  #runnerslife  #follow4follow  #nutritivo  #florcitasrecipes  #healthylife  #nutriciondeportiva  #sportsnutrition  #cookingathome  #healthy  #healthyrecipes  #fitjunkie 
The awesome SAS marketing team at work! Come and try MagNaK at various locations in Florida (Lucky’s markets, Nutrition S’mart, Carmine’s gourmet market and many more). #drinkmagnak #noartificialcolors #lowcarbdiet #healthylifestyle #athlete #sports #sportsman #healthy #gym #gymlife #workout #fitlife #magnesium #magnesiumdeficiency #musclecramps #sportsdrink #yummy #healthydrink #electrolytes
Can now cross of Biking in Venice off the bucket list 😏
Can now cross of Biking in Venice off the bucket list 😏
The things in life that challenges us the most are the same things that give us strength. What is something that you’ve been fighting up against lately?
👇Comment Below👇
The things in life that challenges us the most are the same things that give us strength. What is something that you’ve been fighting up against lately? 👇Comment Below👇
Finalizado mi día de pecho/hombro. Con un total de cinco ejercicios en superseries. Pesos moderados. Alto ritmo. Solo maquinas. 💪❤️🔥
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Atleta #IRONMASS🇦🇷
@ironmass.suplementos💊❤
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#instamuscle #musclegram #beastmode #bodybuilder #bodybuildingmotivation #gymtime #gymmotivation #culturismo #cordobaargentina #chest #guns #shoulders #pump #pumped #volumen #offseason #bulkingup #fitmen #fitlife #fitnesslife #fitspiration #flexing #musclebeast #ifbb #chestday #posing #inshape #beastmode
Finalizado mi día de pecho/hombro. Con un total de cinco ejercicios en superseries. Pesos moderados. Alto ritmo. Solo maquinas. 💪❤️🔥 . Atleta #IRONMASS 🇦🇷 @ironmass.suplementos💊❤ . #instamuscle  #musclegram  #beastmode  #bodybuilder  #bodybuildingmotivation  #gymtime  #gymmotivation  #culturismo  #cordobaargentina  #chest  #guns  #shoulders  #pump  #pumped  #volumen  #offseason  #bulkingup  #fitmen  #fitlife  #fitnesslife  #fitspiration  #flexing  #musclebeast  #ifbb  #chestday  #posing  #inshape  #beastmode 
💥HOW TO GET STRONGER💥
So you want to get strong and start pushing heavy weights in the gym?
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If you want to get strong you need to be prioritizing the right principles to maximize your progress.
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Here are the principles you need to START putting FIRST when trying to get STRONG.
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LIFTING HEAVY
If you want to get strong your gonna have to lift heavy, there is no way around it. If your number one focus is strength than your going to want to lift in 3-5 rep range. If a secondary focus is muscle growth than a rep range of 6-8 can be appropriate. You can definitely build muscle with just low reps, but it may be harder because of the intensity to get the amount of volume you need.
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GOOD FORM
So you want to lift heavy, but still need to have great form. If you are not controlling the weight through the range of motion you need to lighten the weights a bit. Focus on nailing the exercise with great form and then start loading up the weights.
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PROGRESSIVE OVERLOAD
In order to gain strength you need to be progressively overloading the relevant muscles. By incorporating target rep ranges like 3-5, and every time you reach 5 reps with clean form you up the weight on your next set. If you only get 3 or 4 reps you keep the weight the same for you next set. This is a simple and effective way to ensure progressive overload!
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GOOD RECOVERY
IF your training for maximal strength you need to be resting at least 2-3 minutes between sets. This allows your energy systems to recover between sets so you can maximize the strength of your lifts. Furthermore taking rest days and getting at least 7-8 hours of sleep will be essential for optimal performance in the gym.
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A MOVEMENT FOCUS
Instead of focusing on "squeezing and contracting" muscles you need to focus on the movement. Allow your body to organize around the movement and be strong. Switching the focus to being strong in the movement rather than squeezing muscles will allow you to lift more.
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Need a training and nutrition plan SPECIFIC to you to get fast results in just 12 weeks? Send me a DM now  to apply for my online coaching before my last spots fill up!
💥HOW TO GET STRONGER💥 So you want to get strong and start pushing heavy weights in the gym? . If you want to get strong you need to be prioritizing the right principles to maximize your progress. . Here are the principles you need to START putting FIRST when trying to get STRONG. . LIFTING HEAVY If you want to get strong your gonna have to lift heavy, there is no way around it. If your number one focus is strength than your going to want to lift in 3-5 rep range. If a secondary focus is muscle growth than a rep range of 6-8 can be appropriate. You can definitely build muscle with just low reps, but it may be harder because of the intensity to get the amount of volume you need. . GOOD FORM So you want to lift heavy, but still need to have great form. If you are not controlling the weight through the range of motion you need to lighten the weights a bit. Focus on nailing the exercise with great form and then start loading up the weights. . PROGRESSIVE OVERLOAD In order to gain strength you need to be progressively overloading the relevant muscles. By incorporating target rep ranges like 3-5, and every time you reach 5 reps with clean form you up the weight on your next set. If you only get 3 or 4 reps you keep the weight the same for you next set. This is a simple and effective way to ensure progressive overload! . GOOD RECOVERY IF your training for maximal strength you need to be resting at least 2-3 minutes between sets. This allows your energy systems to recover between sets so you can maximize the strength of your lifts. Furthermore taking rest days and getting at least 7-8 hours of sleep will be essential for optimal performance in the gym. . A MOVEMENT FOCUS Instead of focusing on "squeezing and contracting" muscles you need to focus on the movement. Allow your body to organize around the movement and be strong. Switching the focus to being strong in the movement rather than squeezing muscles will allow you to lift more. - Need a training and nutrition plan SPECIFIC to you to get fast results in just 12 weeks? Send me a DM now  to apply for my online coaching before my last spots fill up!
What make you who you are today ?
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I am who I am. I will conquer things and situations that come my way. I will stand tall because I AM A CONQUEROR. ✊🏾 I will be fearless and I won’t accept defeat. One thing about me is that I’m ambitious. -
Suffering, failure, loneliness, sorrow, discouragement, and death will be part of your journey, but the Kingdom of God will conquer all these horrors. No evil can resist grace forever.✝️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#muscle #fit #motivation #fitnessmotivation  #bodybuilding #beauty #gym #fitlife #fitfam #healthy #instafit #inspiration #beautiful #abs #fitnessjourney #fitspo #fitnessaddict #beastmode #gains #eatclean #exercise #girlswholift #dedication #fearless  #fitgirl #weightloss #cardio #trainhard #bodygoals #dreambig
What make you who you are today ? - I am who I am. I will conquer things and situations that come my way. I will stand tall because I AM A CONQUEROR. ✊🏾 I will be fearless and I won’t accept defeat. One thing about me is that I’m ambitious. - Suffering, failure, loneliness, sorrow, discouragement, and death will be part of your journey, but the Kingdom of God will conquer all these horrors. No evil can resist grace forever.✝️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #muscle  #fit  #motivation  #fitnessmotivation  #bodybuilding  #beauty  #gym  #fitlife  #fitfam  #healthy  #instafit  #inspiration  #beautiful  #abs  #fitnessjourney  #fitspo  #fitnessaddict  #beastmode  #gains  #eatclean  #exercise  #girlswholift  #dedication  #fearless  #fitgirl  #weightloss  #cardio  #trainhard  #bodygoals  #dreambig 
Awesome ! 💜
Awesome ! 💜
🚨LIMITED SPOTS AVAILABLE🚨
📧 —> coach@mikeydiesel.com. I’m looking for new clients who are looking for a REAL TRANSFORMATION!
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📲Takes a couple minutes to complete, receive your custom plan in 2-3 business days. Your plan will include the following…
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✅Weight Loss/Toning/Booty/Bulking
✅Customized Meal Plan
✅Vegan/Vegetarian Options
✅Keto/Carb Cycling/Intermittent Fasting
✅Customized Workout Plan
✅At home or Gym workouts
✅Guaranteed Results
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📧coach@mikeydiesel.com
🚨LIMITED SPOTS AVAILABLE🚨 📧 —> coach@mikeydiesel.com. I’m looking for new clients who are looking for a REAL TRANSFORMATION! - 📲Takes a couple minutes to complete, receive your custom plan in 2-3 business days. Your plan will include the following… - ✅Weight Loss/Toning/Booty/Bulking ✅Customized Meal Plan ✅Vegan/Vegetarian Options ✅Keto/Carb Cycling/Intermittent Fasting ✅Customized Workout Plan ✅At home or Gym workouts ✅Guaranteed Results - 📧coach@mikeydiesel.com
☑️ STABILIZE don’t swing 🚫@muscleandmotion ・・・
A common mistake - lack of stabilization of the shoulder girdle.
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Because the biceps brachii connects to the scapula, when it contracts it pulls the scapula forward.
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If we do not keep our back elongated and stabilized, the scapula will pull the body forward.
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The target muscle is the biceps brachii (red).
The brachialis and brachioradialis (pink) assist in elbow flexion.
The knees should be somewhat bent in order to reduce the load on the vertebrae.
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So, what is the solution ❓
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The solution is to lift lower weight where you will perform complete movement without moving the scapula!
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Login to the Strength Training App and watch the full Anatomical Analysis for this Exercise! .
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#getfit #strengthtraining #shred #teamlean #gainmuscle #strong #bmr #armworkout  #armtraining #biceps #macros #fitspo #fitnessinspiration #fitnessmotivation #health #cleaneating #instafit #physique #gains #weightloss #gymlife #cardio #bodybuilding #bodybuilder #fitlife
☑️ STABILIZE don’t swing 🚫@muscleandmotion ・・・ A common mistake - lack of stabilization of the shoulder girdle. . Because the biceps brachii connects to the scapula, when it contracts it pulls the scapula forward. . If we do not keep our back elongated and stabilized, the scapula will pull the body forward. . The target muscle is the biceps brachii (red). The brachialis and brachioradialis (pink) assist in elbow flexion. The knees should be somewhat bent in order to reduce the load on the vertebrae. . So, what is the solution ❓ . The solution is to lift lower weight where you will perform complete movement without moving the scapula! . Login to the Strength Training App and watch the full Anatomical Analysis for this Exercise! . . . #getfit  #strengthtraining  #shred  #teamlean  #gainmuscle  #strong  #bmr  #armworkout  #armtraining  #biceps  #macros  #fitspo  #fitnessinspiration  #fitnessmotivation  #health  #cleaneating  #instafit  #physique  #gains  #weightloss  #gymlife  #cardio  #bodybuilding  #bodybuilder  #fitlife 
It’s pretty amazing can bring peace to the eyes... and calms you’re soul ✨🌊🌴🔮. For me it’s the water .. the beach .. the waves 🌊💫🌊💫🌊💫🌊💫🌊💫🌊
#theocean #ocean #thewater #peaceful #socal #mindset #healthy #deeperthantheocean #california #findpeace #fitness #fitlife #wednesday #peace #livelovelaugh
นอนข้างๆผมสิครับ แล้วรู้ว่าอบอุ่นแค่ไหน  #fitlife #lifestyle #fitness #fitnesboy #gym IG : Gap.ms
My Wednesday’s > yours 💁🏻‍♀️🙌🏻👯‍♀️♥️
Thank you to each and every one of you who come out and enjoy this hour that means SO MUCH to me!!! See ya next week 😉😘
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#vixenarmy #vixenarmynat #vixenarmycoopercity  #vixenarmydavie #vixenworkout #daviefitness #browardfitness #coopercityfl #coopercityfitness #vixenarmybroward #vixenworkoutbroward #dancelife #cardio #gymlife #fitspo #fitness #fitgirls #fitlife #healthylifestyle #turnup #browardcollege #nova #hiphop #davie #browardcounty #weston #weightlossjourney #weightloss #southfloridafitness #wednesday
My Wednesday’s > yours 💁🏻‍♀️🙌🏻👯‍♀️♥️ Thank you to each and every one of you who come out and enjoy this hour that means SO MUCH to me!!! See ya next week 😉😘 ••• #vixenarmy  #vixenarmynat  #vixenarmycoopercity  #vixenarmydavie  #vixenworkout  #daviefitness  #browardfitness  #coopercityfl  #coopercityfitness  #vixenarmybroward  #vixenworkoutbroward  #dancelife  #cardio  #gymlife  #fitspo  #fitness  #fitgirls  #fitlife  #healthylifestyle  #turnup  #browardcollege  #nova  #hiphop  #davie  #browardcounty  #weston  #weightlossjourney  #weightloss  #southfloridafitness  #wednesday 
Looking to shred some serious pounds? Try out this shredding stack from @evogennutrition!
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This stack includes Aminoject, Lipocide Xtreme, and Carnigen
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Aminoject is a BCAA and Glutamine formula to help with recovery. Aminoject also gets its amino acids from plants☘️🌿!
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Lipocide Xtreme will have a rapid fast metabolism affect, give you the energy and focus you need, and appetite control to make sure you eat in portions🍲
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Carnigen is a blend of 4 different types of carnitines to enhance your metabolism and recovery
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Pick up this stack in store now and get a free shaker cup, t-shirt, and Evogen gym string bag!
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Located on Magnolia and Lincoln behind the 24 Hour Fitness and Buena Park Mall
#cutthroughnutritio#teamctn#evogennutrition#weightloss#healthy#fit#fitness#instafit#fitfam#fitlife#bodybuilding#bodybuildinglifestyle#bodybuildingmotivation#gym#gymmotivation#gymrat#gymlife#gymlifestyle#gains#preworkout#bcaas#protein#thermogenics#
Looking to shred some serious pounds? Try out this shredding stack from @evogennutrition! . This stack includes Aminoject, Lipocide Xtreme, and Carnigen . Aminoject is a BCAA and Glutamine formula to help with recovery. Aminoject also gets its amino acids from plants☘️🌿! . Lipocide Xtreme will have a rapid fast metabolism affect, give you the energy and focus you need, and appetite control to make sure you eat in portions🍲 . Carnigen is a blend of 4 different types of carnitines to enhance your metabolism and recovery . Pick up this stack in store now and get a free shaker cup, t-shirt, and Evogen gym string bag! . Located on Magnolia and Lincoln behind the 24 Hour Fitness and Buena Park Mall #cutthroughnutritio #teamctn #evogennutrition #weightloss #healthy #fit #fitness #instafit #fitfam #fitlife #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #gym #gymmotivation #gymrat #gymlife #gymlifestyle #gains #preworkout #bcaas #protein #thermogenics #
When you love the hunt....🦍 #DONTTAPTHEGLASS ————————————————————————
Does anyone else make ugly faces when they train? 🤓😂
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📸 by @georgeplakorus ————————————————————————
#mensphysique #fitness #models #ifbbphysique #bodypositive #lifestyleblogger #personaltrainer #supplements #ifbb #meal #workout #workoutmotivation #motivation #exercise #fitnessmotivation #motivation #inspiration #Aesthetics #fitlife
When you love the hunt....🦍 #DONTTAPTHEGLASS  ———————————————————————— Does anyone else make ugly faces when they train? 🤓😂 ———————————————————————— 📸 by @georgeplakorus ———————————————————————— #mensphysique  #fitness  #models  #ifbbphysique  #bodypositive  #lifestyleblogger  #personaltrainer  #supplements  #ifbb  #meal  #workout  #workoutmotivation  #motivation  #exercise  #fitnessmotivation  #motivation  #inspiration  #Aesthetics  #fitlife 
My first selfie at my new official gym @pushfitnessclub said I could carry my gym bag on the floor😅 .
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It was chest, calves, and abs for the new start and new goals.
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👉🏼 @oldschool_bpfitness . . . . .  #instafit #progress #gymlife #shredded #chestworkout #aesthetics #fitnessaddict #fitspiration #getfit #noexcuses #fitnessmodel #healthylife #fitnessmotivation #gymrat #dedication #physique #gains #lift #fitlife #fitnessjourney  #thunderbay #tbay #inclinedumbbellpress #bodybuilder #bodybuilding #mensphysique #share #photooftheday #instagood #like4like .
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Double tap if you agree or direct message!!
My first selfie at my new official gym @pushfitnessclub said I could carry my gym bag on the floor😅 . . It was chest, calves, and abs for the new start and new goals. . . . . 👉🏼 @oldschool_bpfitness . . . . . #instafit  #progress  #gymlife  #shredded  #chestworkout  #aesthetics  #fitnessaddict  #fitspiration  #getfit  #noexcuses  #fitnessmodel  #healthylife  #fitnessmotivation  #gymrat  #dedication  #physique  #gains  #lift  #fitlife  #fitnessjourney  #thunderbay  #tbay  #inclinedumbbellpress  #bodybuilder  #bodybuilding  #mensphysique  #share  #photooftheday  #instagood  #like4like  . . Double tap if you agree or direct message!!
| 10:00 pm | Meal prep for the rest of the week. Baked chicken breast, sweet potatoe and broccoli. #OnAMission #HealthyFood #HealthChoices #CleanEats #Nom #JasHealth #MealPrep #Lego #FitLife #MuscleFood #BeastMode #EatingGood
In the market for a workout buddy just so I don’t have the same selfie pics 🙃
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On another note, the hump day shoulder pump was unreal 👊
In the market for a workout buddy just so I don’t have the same selfie pics 🙃 - On another note, the hump day shoulder pump was unreal 👊
¿Sientes que no tienes lo necesario para entrenar? ¿Te resistes a realizar ejercicio porque crees que no estás con la condición física necesaria para hacerlo? Te entiendo! También me he sentido así y creo que la mayoría de las personas en algún momento lo ha creído. Todos tenemos fuerza, resistencia, flexibilidad, coordinación y velocidad; el estado individual de estas cualidades es lo que se denomina condición física de cada persona. El nivel de cada una de estas habilidades pueden mejorar através del entrenamiento físico constante. Existen muchos tips para mejorar cada una de estas habilidades, los que más utilizamos en HealthyHome son:
✅Entrenar por intervalos: este tipo de entrenamiento es mucho más intenso e incrementa el consumo máximo de oxígeno.
✅Entrenamiento modificando la intensidad: Combinar intensidades y pesos en distintos tipos de entrenamientos le das a tu cuerpo el espacio y tiempo de recuperación para incrementar paulatinamente tu resistencia.
💪🏻Todas las personas que forman parte de nuestra comunidad HealthyHome han podido sentir en poco tiempo una mejora notable en su condición física, te animas a probarlo? •
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‼️Entre nuestros servicios tenemos la asesoría en prueba de condición física.
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#healthyhome #healthcoach #sportcoach #lifecoach #healthytips #healthylifestyle #alimentacionsaludable #ejercicios #fitness #healthylife #healthychoices #training #healthybody #nutrition #entrenamientofuncional #healthynutrition #personaltrainer #functional #eatclean #healthydiet #mealplan #workout #befit #begreen #fit #fitlife #eathealthy #motivation #fitnessgirl
¿Sientes que no tienes lo necesario para entrenar? ¿Te resistes a realizar ejercicio porque crees que no estás con la condición física necesaria para hacerlo? Te entiendo! También me he sentido así y creo que la mayoría de las personas en algún momento lo ha creído. Todos tenemos fuerza, resistencia, flexibilidad, coordinación y velocidad; el estado individual de estas cualidades es lo que se denomina condición física de cada persona. El nivel de cada una de estas habilidades pueden mejorar através del entrenamiento físico constante. Existen muchos tips para mejorar cada una de estas habilidades, los que más utilizamos en HealthyHome son: ✅Entrenar por intervalos: este tipo de entrenamiento es mucho más intenso e incrementa el consumo máximo de oxígeno. ✅Entrenamiento modificando la intensidad: Combinar intensidades y pesos en distintos tipos de entrenamientos le das a tu cuerpo el espacio y tiempo de recuperación para incrementar paulatinamente tu resistencia. 💪🏻Todas las personas que forman parte de nuestra comunidad HealthyHome han podido sentir en poco tiempo una mejora notable en su condición física, te animas a probarlo? • • ‼️Entre nuestros servicios tenemos la asesoría en prueba de condición física. • • #healthyhome  #healthcoach  #sportcoach  #lifecoach  #healthytips  #healthylifestyle  #alimentacionsaludable  #ejercicios  #fitness  #healthylife  #healthychoices  #training  #healthybody  #nutrition  #entrenamientofuncional  #healthynutrition  #personaltrainer  #functional  #eatclean  #healthydiet  #mealplan  #workout  #befit  #begreen  #fit  #fitlife  #eathealthy  #motivation  #fitnessgirl 
#fitlife #healthybody #weightlossjourney  this is becoming one of my favorite drinks to help me to stop drinking soda. At first I did not like them but it grows on you and I love this one.
#fitlife  #healthybody  #weightlossjourney  this is becoming one of my favorite drinks to help me to stop drinking soda. At first I did not like them but it grows on you and I love this one.
the rest of full primary series is refreshing and energizing (well, in my opinion 😉) this practice has allowed me to find myself over and over again, & has allowed me to fall in love with my true essence. .
Find what you love & let it kill you. #DiaryOfAnAshtangi
the rest of full primary series is refreshing and energizing (well, in my opinion 😉) this practice has allowed me to find myself over and over again, & has allowed me to fall in love with my true essence. . Find what you love & let it kill you. #DiaryOfAnAshtangi 
Was able to throw up dem 100's on the Dumbbells! It's a really good feeling when you set aside your doubt and begin to believe in overcoming the challenges you push yourself to surpass. Stay positive! Stay focused! I had a dream last night that I came in the next day and threw these up. In my dream it was only one rep... Because my alarm went off and I had to get up for work.  But today I was thought, hmmm🤔 what if I finished the dream out... And here you have it! 
It's aight to Real Vein sometimes 😉😎 yet remain humble
▶️Shoutout to my big bro @savagefitness_84  on the 📽️ #Benchpress #shockyourbody #ebonyfitfreaks
#muscle
#instafit
#gymlife
#fitnessmodel
#fitnessmotivation
#fitnessaddict
#exercise
#shredded
#strong
#squats
#gains
#fitlife
#nutrition
#aesthetics
#body
#fitspiration
#physique
#getfit
#dedication
#cleaneating
#muscles
#strength
#bodybuilder
Was able to throw up dem 100's on the Dumbbells! It's a really good feeling when you set aside your doubt and begin to believe in overcoming the challenges you push yourself to surpass. Stay positive! Stay focused! I had a dream last night that I came in the next day and threw these up. In my dream it was only one rep... Because my alarm went off and I had to get up for work. But today I was thought, hmmm🤔 what if I finished the dream out... And here you have it! It's aight to Real Vein sometimes 😉😎 yet remain humble ▶️Shoutout to my big bro @savagefitness_84 on the 📽️ #Benchpress  #shockyourbody  #ebonyfitfreaks  #muscle  #instafit  #gymlife  #fitnessmodel  #fitnessmotivation  #fitnessaddict  #exercise  #shredded  #strong  #squats  #gains  #fitlife  #nutrition  #aesthetics  #body  #fitspiration  #physique  #getfit  #dedication  #cleaneating  #muscles  #strength  #bodybuilder 
Keep your motivation intact & let go off your inhibitions when it comes to “Exercise” It’s easy to give up.....however what matters is how far can you hold on to it 😎😎😎
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Stay fit.......stay motivated......Good Morning 🙌🏻
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#insta #instagood #instagram #instafit #instapic #instapicture #instapics #instaphoto #instaquote #instago #instastyle #pic #picoftheday #photo #photooftheday #fitness #fit #fitnessmotivation #fitnessgirl #fitgirls #fitspo #fitspiration #fitmom #fitover40 #fitandcurvy #fitnessphysique #fitlife #fitnessaddict #fitnessfreaks
Keep your motivation intact & let go off your inhibitions when it comes to “Exercise” It’s easy to give up.....however what matters is how far can you hold on to it 😎😎😎 . . . Stay fit.......stay motivated......Good Morning 🙌🏻 . . . #insta  #instagood  #instagram  #instafit  #instapic  #instapicture  #instapics  #instaphoto  #instaquote  #instago  #instastyle  #pic  #picoftheday  #photo  #photooftheday  #fitness  #fit  #fitnessmotivation  #fitnessgirl  #fitgirls  #fitspo  #fitspiration  #fitmom  #fitover40  #fitandcurvy  #fitnessphysique  #fitlife  #fitnessaddict  #fitnessfreaks 
It's not about how bad you want it... it's about how hard you're willing to work for it! 👊💪
It's not about how bad you want it... it's about how hard you're willing to work for it! 👊💪
A beautiful reminder that other women are not your competition. Stand with them, not against them 👭

Thanks to the gorgeous @mrs_ccin and @holly__o for being a wonderful example of this 💗💗💗
A beautiful reminder that other women are not your competition. Stand with them, not against them 👭 Thanks to the gorgeous @mrs_ccin and @holly__o for being a wonderful example of this 💗💗💗
After tonight’s Sweatcamp I’m confident they can all go try out for a basketball and pass conditioning ‼️ Great job tonight Everybody #sweatcamp #bodybycord
After tonight’s Sweatcamp I’m confident they can all go try out for a basketball and pass conditioning ‼️ Great job tonight Everybody #sweatcamp  #bodybycord 
MI LEONA.😍❤🐯🦁😘💑
MI LEONA.😍❤🐯🦁😘💑
I enjoy my off day from the gym. Life is Beautiful, I just add a little colors in my life.🤣❤️🔥💪🙏🙏🙏 .
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#lift #fitness #gym #fit #fitfam #workout #bodybuilding #gymlife #gains #exercise #muscle #gymrat #fitnessmotivation #physique #instafit #goals #lifting #liftheavy #fitspo #fitlife #weightlifting #training #health #train #strong #motivation #squats #fitnessjourney #cardio #abs
Want a killer move you can do anywhere?
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Ive got you covered. Try these plank up downs to help tone & strengthen your core, shoulders, glutes & wrists.
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It’s going to help improve your posture as well.
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Aim for 3-4 rounds, 24 each round. You’ll feel a small fire 🔥
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Tag me if you try it! I love seeing you guys get after it. And share below one of your favorite all time moves!! #alfitness #fittips #doitanywhere #corestrength #armstrength
Want a killer move you can do anywhere? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ive got you covered. Try these plank up downs to help tone & strengthen your core, shoulders, glutes & wrists. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s going to help improve your posture as well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Aim for 3-4 rounds, 24 each round. You’ll feel a small fire 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag me if you try it! I love seeing you guys get after it. And share below one of your favorite all time moves!! #alfitness  #fittips  #doitanywhere  #corestrength  #armstrength 
Look, Mom! Abs! 😜🙌🏼 On that happy note, it’s about time for this girl to go to bed. 4:50am will be here all too soon. ⏰
Look, Mom! Abs! 😜🙌🏼 On that happy note, it’s about time for this girl to go to bed. 4:50am will be here all too soon. ⏰
💯 Be humbled with your progress, stay hungry and consistent 💯
💯 Be humbled with your progress, stay hungry and consistent 💯
🚨🚨 B I G  C H E S T  W O R K O U T 🚨🚨 🔥 COMMENT YOUR FAVOURITE CHEST EXERCISE 🔥
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W H A T' S  A V A I L A B L E :

Programs for : Weight Loss ✔️ Muscle building ✔️ Keeping toned ✔️
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This sample video consists of a few exercises a CHEST workout may contain. 
Enjoy 👍🏼
🚨🚨 B I G C H E S T W O R K O U T 🚨🚨 🔥 COMMENT YOUR FAVOURITE CHEST EXERCISE 🔥 . . . W H A T' S A V A I L A B L E : Programs for : Weight Loss ✔️ Muscle building ✔️ Keeping toned ✔️ . . . . This sample video consists of a few exercises a CHEST workout may contain. Enjoy 👍🏼
When you're trying to build as well as shred 😂😂😂 what are abs 🤷🏽‍♂️
When you're trying to build as well as shred 😂😂😂 what are abs 🤷🏽‍♂️
🚨🚨 A R M (BICEP & TRICEP)  W O R K O U T 🚨🚨 W H A T' S  A V A I L A B L E :

Programs for : Weight Loss ✔️ Muscle building ✔️ Keeping toned ✔️ This sample video consists of a few exercises a typical arm workout may contain. 
Enjoy 👍🏼
🚨🚨 A R M (BICEP & TRICEP) W O R K O U T 🚨🚨 W H A T' S A V A I L A B L E : Programs for : Weight Loss ✔️ Muscle building ✔️ Keeping toned ✔️ This sample video consists of a few exercises a typical arm workout may contain. Enjoy 👍🏼
🔥 F O C U S 🔥
🔥 F O C U S 🔥
🚨🚨 C H E S T  W O R K O U T 🚨🚨
🚨🚨 C H E S T W O R K O U T 🚨🚨
💯 On good days you  W O R K O U T, on bad days you  W O R K O U T  H A R D E R. 💯
💯 On good days you W O R K O U T, on bad days you W O R K O U T H A R D E R. 💯
🚨 F L E X  A L I 🚨
🚨 F L E X A L I 🚨
🔥 P U M P 🔥
🔥 P U M P 🔥
🚨🚨 F O R E A R M  E X E R C I S E S 🚨🚨
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If you don't train forearms, your arms just aren't going to look complete. Here are some great tips and a sample arm routine to do what you need! Try it out.
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🔸 Reverse curls :- 4 (sets) X 15 reps 🔸Seated alternate hammer curls :- 2 (sets ) X 10 to 12 reps  2 (sets) drop sets each weight X 8 to 12 reps
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🚨🚨 F O R E A R M E X E R C I S E S 🚨🚨 . . . . . . . . . . ➖➖➖➖➖➖➖➖➖➖➖➖➖ If you don't train forearms, your arms just aren't going to look complete. Here are some great tips and a sample arm routine to do what you need! Try it out. ➖➖➖➖➖➖➖➖➖➖➖➖➖ . . . 🔸 Reverse curls :- 4 (sets) X 15 reps 🔸Seated alternate hammer curls :- 2 (sets ) X 10 to 12 reps 2 (sets) drop sets each weight X 8 to 12 reps . . . . . . . . . . . . . . . . . .
#Repost @islandfit_tt_media (@get_repost)
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It's #TransformationTuesday and, we'd like you to meet Ahqib Ali aka @aalpha_fitness.

He's a 25 year old PT and Business Management graduate. He's super dedicated and clearly has a passion for fitness 💪

Check our Bio for the link to the full article. .
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#Repost  @islandfit_tt_media (@get_repost) ・・・ It's #TransformationTuesday  and, we'd like you to meet Ahqib Ali aka @aalpha_fitness. He's a 25 year old PT and Business Management graduate. He's super dedicated and clearly has a passion for fitness 💪 Check our Bio for the link to the full article. . . . . . . . . . . . . . . . . . . . . . . .