#backday photos & videos

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Face-pulls are by far my favorite rear delt exercise. They are excellent not only for rear delt development but for shoulder health too. However, they're rarely performed correctly.
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To put the majority of the emphasis on the rear delts, I like to set the pulley at around chest height. From there, focus on pulling straight towards your forehead. It should almost look like you're doing a back double bicep at the peak of the contraction. You can do them seated as well.
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Overall, you need to remember that shoulders are a tiny muscle group and rear delts are just a small part of that tiny muscle group. There's no need to try to load up the weight. Focus on performing the movement correctly and let those rear delts grow 💪🏼.
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📷@apfau
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#back #backday #lats #backworkout#workout #workoutideas #exercise #fitgirl#backmusclss #girlswithmuscle #trainhard#gymtime #actjvewear #getfit #fitfam #fitspo#healthwellness #backdayworkout#bodybuilding #reardelts #backrow #lowrow#fitness #wellness

Face-pulls are by far my favorite rear delt exercise. They are excellent not only for rear delt development but for shoulder health too. However, they're rarely performed correctly.
-
To put the majority of the emphasis on the rear delts, I like to set the pulley at around chest height. From there, focus on pulling straight towards your forehead. It should almost look like you're doing a back double bicep at the peak of the contraction. You can do them seated as well.
-
Overall, you need to remember that shoulders are a tiny muscle group and rear delts are just a small part of that tiny muscle group. There's no need to try to load up the weight. Focus on performing the movement correctly and let those rear delts grow 💪🏼.
_
📷@apfau
_
#back   #backday   #lats   #backworkout #workout   #workoutideas   #exercise   #fitgirl #backmusclss   #girlswithmuscle   #trainhard #gymtime   #actjvewear   #getfit   #fitfam   #fitspo #healthwellness   #backdayworkout #bodybuilding   #reardelts   #backrow   #lowrow #fitness   #wellness

6 BREAKFAST IDEAS TO GAIN MASS by @theskinnysurvivor 🍳🥯🥞
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Need some breakfast ideas to help you gain weight and build muscle?🤗
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Here are 6 effective breakfast ideas to help you start your days.🔥
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Eggs On Toast: 500 Cals ~ 👌🏻
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Granola/Muesli Bowl: 400-500 Cals (you can add a scoop of protein for extra protein) 👌🏻
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Oatmeal + Protein Shake: 400-500 Cals 👌🏻
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Protein Pancakes: 300-500 Cals ~👌🏻
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Omelette + Bagel + Fruits: 600-800 Cals ~👍🏻
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Protein Yogurt: 300 - 400 Cals ~👍🏻
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Tag a friend 👇🏻😎🔥
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FOLLOW 👇🏻
@theskinnysurvivor 
@theskinnysurvivor 
@theskinnysurvivor 
FOLLOW 👆🏻
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#buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #theskinnysurvivor #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman

6 BREAKFAST IDEAS TO GAIN MASS by @theskinnysurvivor 🍳🥯🥞
-
Need some breakfast ideas to help you gain weight and build muscle?🤗
-
Here are 6 effective breakfast ideas to help you start your days.🔥
-
Eggs On Toast: 500 Cals ~ 👌🏻
-
Granola/Muesli Bowl: 400-500 Cals (you can add a scoop of protein for extra protein) 👌🏻
-
Oatmeal + Protein Shake: 400-500 Cals 👌🏻
-
Protein Pancakes: 300-500 Cals ~👌🏻
-
Omelette + Bagel + Fruits: 600-800 Cals ~👍🏻
-
Protein Yogurt: 300 - 400 Cals ~👍🏻
-
-
Tag a friend 👇🏻😎🔥
-
FOLLOW 👇🏻
@theskinnysurvivor
@theskinnysurvivor
@theskinnysurvivor
FOLLOW 👆🏻
-
#buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #theskinnysurvivor #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman

Most people will never be as fit as they want to be because they are unwilling to delay gratification. It’s always going to start tomorrow: the diet, the workout plan, the morning routine. Ask yourself, are my actions today leaving me better off tomorrow? 
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#workoutmotivation #fitnessmotivation #backday

Most people will never be as fit as they want to be because they are unwilling to delay gratification. It’s always going to start tomorrow: the diet, the workout plan, the morning routine. Ask yourself, are my actions today leaving me better off tomorrow?
___________
#workoutmotivation #fitnessmotivation #backday

#2019事件簿 #backday #背日

今晚食咗個冬甩心情好好,收工再操。

自己操除咗要 #堅持堅持堅持 之外,仲要對自己誠實,太重做唔到有時冇得逼,動作唔啱無謂整傷自己,feel唔到、唔應、去唔盡其實又嘥料。

想操嘅朋友快啲起動啦😘💪🏽💪🏽 #iHaveToGym #actorslife 
#成功須苦幹 
#冇力冇力還須努力 
#做得幾多得幾多
#錯失太易_要操嘢及時
#食食食 
#自律勝於強迫
#要相信日子有功
#莫等閒_白了少年頭
#沒有第一步_哪有下一步 
#要得到你從未得到嘅嘢_就要做你從未做過嘅嘢 
#gymmotivation #gymnastics #workout #gymlife #gym #gymtime #fit #fitness #fitnessjourney  #lifestyle #physique #instafit

#2019事件簿 #backday #背日

今晚食咗個冬甩心情好好,收工再操。

自己操除咗要 #堅持堅持堅持 之外,仲要對自己誠實,太重做唔到有時冇得逼,動作唔啱無謂整傷自己,feel唔到、唔應、去唔盡其實又嘥料。

想操嘅朋友快啲起動啦😘💪🏽💪🏽 #iHaveToGym #actorslife
#成功須苦幹
#冇力冇力還須努力
#做得幾多得幾多
#錯失太易_要操嘢及時
#食食食
#自律勝於強迫
#要相信日子有功
#莫等閒_白了少年頭
#沒有第一步_哪有下一步
#要得到你從未得到嘅嘢_就要做你從未做過嘅嘢
#gymmotivation #gymnastics #workout #gymlife #gym #gymtime #fit #fitness #fitnessjourney #lifestyle #physique #instafit

Little Sunday morning back workout 
#instafit #gymrat #backday #healthyliving #ironaddict #gymlife #motivation #pullups
Yeeee

Yeeee

‼️back with another back day‼️ see what I did there lol I’m sorry I’m lame lol... we did this workout shortly after we got back from our late valentines dinner and I was feeling bloated afff lol but it’s my fav day so I was definitely gonna get it done actually deadlifted for the first time since straining my hamstring did light weight with the trap bar I didn’t want to over do it but here it is! 48/66 @gymshark @gymsharkwomen 
1. Close-grip lat pulldowns (5x12)
2. Cable lat-pulldowns (5x12)
3. Cable low rows (5x10)
4. Kneeling straight arm pullovers (5x10)
5. Seated underhand cable rows (5x12)
6. Trap bar deadlifts (2x15, 2x10) 
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#gymshark66 #gymshark #gymsharkwomen #backworkout #backday #gainz #workoutvideo #fitfam #flex #workout #pushyourself #confidence #fitspiration #fitspo #lats #fitness #fitnessmotivation #gymgirl #fitmotivation #sandiego #fitnessjourney #backgains #upperbodyworkout #instafit #bootyfordays #girlswholift #workoutvids #newyear #liftingweights #sunday

‼️back with another back day‼️ see what I did there lol I’m sorry I’m lame lol... we did this workout shortly after we got back from our late valentines dinner and I was feeling bloated afff lol but it’s my fav day so I was definitely gonna get it done actually deadlifted for the first time since straining my hamstring did light weight with the trap bar I didn’t want to over do it but here it is! 48/66 @gymshark @gymsharkwomen
1. Close-grip lat pulldowns (5x12)
2. Cable lat-pulldowns (5x12)
3. Cable low rows (5x10)
4. Kneeling straight arm pullovers (5x10)
5. Seated underhand cable rows (5x12)
6. Trap bar deadlifts (2x15, 2x10)
_______________________________________________________
#gymshark66 #gymshark #gymsharkwomen #backworkout #backday #gainz #workoutvideo #fitfam #flex #workout #pushyourself #confidence #fitspiration #fitspo #lats #fitness #fitnessmotivation #gymgirl #fitmotivation #sandiego #fitnessjourney #backgains #upperbodyworkout #instafit #bootyfordays #girlswholift #workoutvids #newyear #liftingweights #sunday

Some days all I need are my hoodie , my headphones & a heavy gym session by myself to reduce the stress from a hectic the week. I’m not a social butterfly type at the gym... I’m get in, get it & get going type 🖤💪🏼 #npc #npcbikini #gymlife #fit #fitfam #fitchick #lift #backday #cardio #sweatitout #workout #music #prep #preplife #gymtherapy #flyingsolo #allblackeverything #girlswholift #independent #bossbabe

Some days all I need are my hoodie , my headphones & a heavy gym session by myself to reduce the stress from a hectic the week. I’m not a social butterfly type at the gym... I’m get in, get it & get going type 🖤💪🏼 #npc #npcbikini #gymlife #fit #fitfam #fitchick #lift #backday #cardio #sweatitout #workout #music #prep #preplife #gymtherapy #flyingsolo #allblackeverything #girlswholift #independent #bossbabe

#back
Láttátok már a teljes videót @b_gery facebook oldalán? 😊💪🏻

Láttátok már a teljes videót @b_gery facebook oldalán? 😊💪🏻

Gym hair don’t care! Slaughtered arms  shoulders and back! @vasafitness #shoulderday #gymhairdontcare #backday #everydayisarmday #gymrat #fitlife #liftlikeagirl #singlemom #gymmotivation #justlift
2x5 200kg/440lbs. Just trying to make them move as fast and as comfortable as possible 💪🏋️‍♂️🏋️‍♂️ .
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#powerlifter #powerbodybuilding #bodybuilding #deadlift #deadlifts #backday #powerlifting #gymfreak #nutrition #lifestyle #gymaddict #strength #strengthtraining #muscle #kingofthegrind #power #stronger

2x5 200kg/440lbs. Just trying to make them move as fast and as comfortable as possible 💪🏋️‍♂️🏋️‍♂️ .
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#powerlifter #powerbodybuilding #bodybuilding #deadlift #deadlifts #backday #powerlifting #gymfreak #nutrition #lifestyle #gymaddict #strength #strengthtraining #muscle #kingofthegrind #power #stronger

Here is a nice little circuit to get in a little more Volume. Did 4 sets with chins 4 sets wide grip pull ups working up in weight each time using the globe grips and ending each set with a 315lbs pull after my normal max effort work. #pullday #backday #volumetraining #naturalbodybuilding #bodybuilding #fitness #gripstrength #ocrtraining #ocr

Here is a nice little circuit to get in a little more Volume. Did 4 sets with chins 4 sets wide grip pull ups working up in weight each time using the globe grips and ending each set with a 315lbs pull after my normal max effort work. #pullday #backday #volumetraining #naturalbodybuilding #bodybuilding #fitness #gripstrength #ocrtraining #ocr

Week 6!!!! Slacked off a little, bit will be picking up the volume again soon, still on track. (Feb 5th-Feb 11th 2019)
1,660 Pull-ups done that week. 
11,300 total

#guinessworldrecord #pullups #calisthenics #uga #mma #ufc #backday #aesthetic #fitness #fitnessgoal #2K19 #2019 #follow #boxing #letsgo #georgiabulldogs #lakers #lebronjames #ufconespn #dreamville

Week 6!!!! Slacked off a little, bit will be picking up the volume again soon, still on track. (Feb 5th-Feb 11th 2019)
1,660 Pull-ups done that week.
11,300 total

#guinessworldrecord #pullups #calisthenics #uga #mma #ufc #backday #aesthetic #fitness #fitnessgoal #2K19 #2019 #follow #boxing #letsgo #georgiabulldogs #lakers #lebronjames #ufconespn #dreamville

my workout from last night!! did some back & arms and honestly back day has become my fav day ✨ #happysunday #backday #gymmotivation #gymlife #armworkout #workforit #process #healthylife #fitness

my workout from last night!! did some back & arms and honestly back day has become my fav day ✨ #happysunday #backday #gymmotivation #gymlife #armworkout #workforit #process #healthylife #fitness

Spit on the mirror, a short story by Hoo Wuks Hahd. Week 9 gains. I literally pulled my lats into existence this week. Holy shit my back is spent. Body weight or bust 150 lat pull downs all week. Did 4-1 back to chest days this week. My hands are gonna fall off. Can feel it fashaow. Too bad gloves are for chumps haha. #whiteknuckle #whoworkshard #ido #putyourselfirst #camefromconcrete #jaymail #jaycutler @jaycutler #physique #bicep #backday #armday #gym #pump #fitfam #1990 #28 #restday #muscle #fitness @myfitnesscanada #protein #food #mealplan #diet #gains #dumbells #kiss #keepitsimplestupid #lats

Spit on the mirror, a short story by Hoo Wuks Hahd. Week 9 gains. I literally pulled my lats into existence this week. Holy shit my back is spent. Body weight or bust 150 lat pull downs all week. Did 4-1 back to chest days this week. My hands are gonna fall off. Can feel it fashaow. Too bad gloves are for chumps haha. #whiteknuckle #whoworkshard #ido #putyourselfirst #camefromconcrete #jaymail #jaycutler @jaycutler #physique #bicep #backday #armday #gym #pump #fitfam #1990 #28 #restday #muscle #fitness @myfitnesscanada #protein #food #mealplan #diet #gains #dumbells #kiss #keepitsimplestupid #lats

🔥THE 7 STEPS TO BULK UP FAST by the @theskinnysurvivor🔥
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Train Muscle Groups 2-3x/Week: Make sure you are trying to hit each muscle group at least twice a week. This is done best by including a mixture of muscle groups in one session. For example you would train chest, shoulders, back in one session and repeat it twice a week. ✅
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Caloric Surplus: This is an important part of gaining that muscle. This simply means you are consuming more food then you are burning which means your body will have enough energy to build muscle. ✅
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Progress Weights: Progressing weights means you are pushing your body to its limits and constantly putting more stress on it. This means you need to increase your reps, sets or weight over time. ✅
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Compound Movements: 80% of your workout should be big compound movements. A compound movement is one that works multiple muscles. Examples include bench press, squats and deadlifts. An isolation movement is one that works only one muscle. An example would be bicep curls. ✅
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Protein is the building block of muscle gain. You need protein to build new muscle and recover existing muscle from hard training. Consume 0.8-1 gram per pound of bodyweight. ✅
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Sleep 7-8 Hours: Sleep is crucial to recovery and building new muscle. Muscle is actually formed during rest. You need at least 7-8 hours of sleep to get good results. ✅
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Train 3-6x A Week: Consistency is so important. You need to be training at least 3 times a week to see good results. ✅
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#buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #theskinnysurvivor #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongmantraining

🔥THE 7 STEPS TO BULK UP FAST by the @theskinnysurvivor🔥
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Train Muscle Groups 2-3x/Week: Make sure you are trying to hit each muscle group at least twice a week. This is done best by including a mixture of muscle groups in one session. For example you would train chest, shoulders, back in one session and repeat it twice a week. ✅
-
Caloric Surplus: This is an important part of gaining that muscle. This simply means you are consuming more food then you are burning which means your body will have enough energy to build muscle. ✅
-
Progress Weights: Progressing weights means you are pushing your body to its limits and constantly putting more stress on it. This means you need to increase your reps, sets or weight over time. ✅
-
Compound Movements: 80% of your workout should be big compound movements. A compound movement is one that works multiple muscles. Examples include bench press, squats and deadlifts. An isolation movement is one that works only one muscle. An example would be bicep curls. ✅
-
Protein is the building block of muscle gain. You need protein to build new muscle and recover existing muscle from hard training. Consume 0.8-1 gram per pound of bodyweight. ✅
-
Sleep 7-8 Hours: Sleep is crucial to recovery and building new muscle. Muscle is actually formed during rest. You need at least 7-8 hours of sleep to get good results. ✅
-
Train 3-6x A Week: Consistency is so important. You need to be training at least 3 times a week to see good results. ✅
-
#buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #theskinnysurvivor #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongmantraining

Раз уж начал побеждай. #motivation #gymmotivation #backday

Раз уж начал побеждай. #motivation #gymmotivation #backday

Despite what people think I don’t wake up everyday fires up to get a workout in. But those are the days that mean the most. Instead of just skipping or going light I push through. .
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#fit #fitness #fitlife #coloradofitness #fitnessmotivation #bodybuilding #backday #lats #motivation #motivated #determined #goals #werk #eatcleantraindirty

Despite what people think I don’t wake up everyday fires up to get a workout in. But those are the days that mean the most. Instead of just skipping or going light I push through. .
.
#fit #fitness #fitlife #coloradofitness #fitnessmotivation #bodybuilding #backday #lats #motivation #motivated #determined #goals #werk #eatcleantraindirty

Is your training sport specific? So many sports use high intensity movements in short bursts. For example sprinting down court in basket, explosively breaking a tackle in rugby or even sprinting from first to second base in rounders. To do this your body must be able to deplete huge quantities of high energy phosphates at speed! So metabolically speaking....power is dictated by the speed that the body can synthesis ATP🙃. So next time you think your just training your muscles to gain fast twitch fibres... think deeper than that! checkout my story for information on the 4 week training programs im selling for just £3 if they are no longer there just drop me a DM to find out more!
Post using the hashtag #LMFITNESS24 and tag me in your post for a chance to feature in my story! 
#fitness #legday #squat #instructor #gyminstructing #pt #benchpress #rugby #armday #workout #backday #pull #pullday #lats #followforfollow #dumbells #kettlebells #conditioning #f4f #strength #power #gym #dedz #dealifts #armpump #dropset #preachercurls #fitnesstraining #circuittraining

Is your training sport specific? So many sports use high intensity movements in short bursts. For example sprinting down court in basket, explosively breaking a tackle in rugby or even sprinting from first to second base in rounders. To do this your body must be able to deplete huge quantities of high energy phosphates at speed! So metabolically speaking....power is dictated by the speed that the body can synthesis ATP🙃. So next time you think your just training your muscles to gain fast twitch fibres... think deeper than that! checkout my story for information on the 4 week training programs im selling for just £3 if they are no longer there just drop me a DM to find out more!
Post using the hashtag #LMFITNESS24 and tag me in your post for a chance to feature in my story!
#fitness #legday #squat #instructor #gyminstructing #pt #benchpress #rugby #armday #workout #backday #pull #pullday #lats #followforfollow #dumbells #kettlebells #conditioning #f4f #strength #power #gym #dedz #dealifts #armpump #dropset #preachercurls #fitnesstraining #circuittraining

Few clips from today's upper body sesh!

Flat bench 3 x 5 @65kg
Staying light and working myself back up with this exercise to perfect my form

The close grip lat pull down is possibly my favourite back exercise, this was after barbell rows and I aimed for 3 x 12 @ 65kg.

#bodybuilding #powerlifting #teenbodybuilding #aesthetics #bulk #chestday #backday #progress

Few clips from today's upper body sesh!

Flat bench 3 x 5 @65kg
Staying light and working myself back up with this exercise to perfect my form

The close grip lat pull down is possibly my favourite back exercise, this was after barbell rows and I aimed for 3 x 12 @ 65kg.

#bodybuilding #powerlifting #teenbodybuilding #aesthetics #bulk #chestday #backday #progress