#buildmuscles photos & videos

76.7k Posts

Nothing is ALWAYS a linear uphill slope. 145LBS and I was S H A K I N G for 3 ugly sets of 1, 😅. (Technically wasn’t my first sets of leg workouts but still.) I’ve got some work to do to get near my PR. 💪🏼 -
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Had an amazing friend who’s a trainer generously reach out to help tweak my form and I can honestly feel a huge difference that was much needed. Also having to be and choosing to be more lax in the last few months makes a shift. May not be a peak, may not be a fall, just don’t stop.-
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#deadlifts #deadlift #pr #prlifting #pushhard #youcantoo #gainz #buildmuscles #iifym #strongmoms #strongasamother #momscantoo #homegyms #strongwomen💪 #strongmomsrock #pnwmoms #snohomishcounty

Nothing is ALWAYS a linear uphill slope. 145LBS and I was S H A K I N G for 3 ugly sets of 1, 😅. (Technically wasn’t my first sets of leg workouts but still.) I’ve got some work to do to get near my PR. 💪🏼 -
——————————————————————
Had an amazing friend who’s a trainer generously reach out to help tweak my form and I can honestly feel a huge difference that was much needed. Also having to be and choosing to be more lax in the last few months makes a shift. May not be a peak, may not be a fall, just don’t stop.-
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#deadlifts #deadlift #pr #prlifting #pushhard #youcantoo #gainz #buildmuscles #iifym #strongmoms #strongasamother #momscantoo #homegyms #strongwomen 💪 #strongmomsrock #pnwmoms #snohomishcounty

⚡️Looking for an intense back workout?⚡️ -
Try this out.. For each exercise do 5 sets of 10-12 reps.. for an absolutely crazy pump..
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Back is one of my favorite muscle groups to work because there are so many muscles, so many exercises and angles you need to hit if you want to get a big back
______
Video via @sionmonty .
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#getripped #backattack #backdayworkout #backworkout #backday #backworkouts #backandbiceps #getstronger #getshredded #getinshape #musclemass #buildmuscles #buildingmuscle #teamselfcultured

⚡️Looking for an intense back workout?⚡️ -
Try this out.. For each exercise do 5 sets of 10-12 reps.. for an absolutely crazy pump..
____
Back is one of my favorite muscle groups to work because there are so many muscles, so many exercises and angles you need to hit if you want to get a big back
______
Video via @sionmonty .
.
.
.
#getripped #backattack #backdayworkout #backworkout #backday #backworkouts #backandbiceps #getstronger #getshredded #getinshape #musclemass #buildmuscles #buildingmuscle #teamselfcultured

Omelete de rúcula e atum
#lowcarbdinner #lowcarbdiet #fitfood #focanadieta #buildmuscles #freshmeals
ATTA GIRL! --- Every woman needs AN ABUNDANCE OF LOVE AND SUPPORT from time to time.
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Tag a friend who could use a reminder that she's STRONG no matter what.
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Feminine STRONG.
Beautiful STRONG.
Muscle STRONG.
Mother STRONG.
Spiritually STRONG.
Kind STRONG.
Bubbly and friendly STRONG.
Never give up, Grit STRONG.
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♥️ Me
One_bold_powerhouse
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Building a community of BELIEVERS in the POWERHOUSE version of YOU.
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I was blessed enough to receive this outpouring of love. I guess sometimes ♥️s, 👍s, and comments are very much significant and impactful.
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#juststrong #womenwholiftweights #communityofBELIEVERS #POWERHOUSEversionofYOU #strongmom #buildeachotherup #buildmuscles

ATTA GIRL! --- Every woman needs AN ABUNDANCE OF LOVE AND SUPPORT from time to time.
.
.
Tag a friend who could use a reminder that she's STRONG no matter what.
.
Feminine STRONG.
Beautiful STRONG.
Muscle STRONG.
Mother STRONG.
Spiritually STRONG.
Kind STRONG.
Bubbly and friendly STRONG.
Never give up, Grit STRONG.
.
♥️ Me
One_bold_powerhouse
.
Building a community of BELIEVERS in the POWERHOUSE version of YOU.
.
I was blessed enough to receive this outpouring of love. I guess sometimes ♥️s, 👍s, and comments are very much significant and impactful.
.
#juststrong #womenwholiftweights #communityofBELIEVERS #POWERHOUSEversionofYOU #strongmom #buildeachotherup #buildmuscles

“Just got my second shipment and let me tell you these #supplements are amazing shout out to @beastsportsnutrition for making my workout that much better” - @jcoach3415
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Experience the powerful patented ingredients of Super Test Maximum as they help you push yourself harder and longer in the gym, supporting an increase in lean muscle mass and strength. With the inclusion of KSM-66, Primavie, Furostan, and S7, you can naturally increase your testosterone levels and unlock the floodgates to new gains.💪🏼😤
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• KSM-66® – The gold standard of Ashwagandha extracts for peak testosterone
• Furostan® – High grade Fenugreek for Maximum gains.
• Primavie® – clinically tested to support maximum total and free testosterone.
• Boron Citrate – supports healthy hormone levels in the body
• 5a Hydroxy Laxogenin – powerful compound to build quality lean muscle mass
• S7® – supports vasodilation to enhance your pump during workouts
• Japanese Knotweed – may help manage estrogen levels
• DIM – assists with balancing estrogen in the body
• Stinging Nettle Extract – May help prevent DHT known to cause hair loss
• Pumpkin Extract – Another potent defense against the effects of DHT.
• N, Acetyl Cysteine – Liver protectant and antioxidant to reduce oxidative stress
• Cranberry Extract – Supports healthy functioning of the kidneys
. 
Want to learn more? Head to the #linkinbio .
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#beast #beastmode #teambeast #testosterone #testosteronebooster #gains #gainsville #gainsgainsgains #buildmuscle #buildmuscles #workoutwednesday #goharder #getbig #buildstrength #strengthtraining #bodybuilding_and_fitness #musclegrowth #growseason #unleashyourbeast #fitover40 
#bodybuilders #offseasongains #contestprep #prepmode #preplife #getstrong #getstronger #workout💪

“Just got my second shipment and let me tell you these #supplements are amazing shout out to @beastsportsnutrition for making my workout that much better” - @jcoach3415
.
Experience the powerful patented ingredients of Super Test Maximum as they help you push yourself harder and longer in the gym, supporting an increase in lean muscle mass and strength. With the inclusion of KSM-66, Primavie, Furostan, and S7, you can naturally increase your testosterone levels and unlock the floodgates to new gains.💪🏼😤
.
• KSM-66® – The gold standard of Ashwagandha extracts for peak testosterone
• Furostan® – High grade Fenugreek for Maximum gains.
• Primavie® – clinically tested to support maximum total and free testosterone.
• Boron Citrate – supports healthy hormone levels in the body
• 5a Hydroxy Laxogenin – powerful compound to build quality lean muscle mass
• S7® – supports vasodilation to enhance your pump during workouts
• Japanese Knotweed – may help manage estrogen levels
• DIM – assists with balancing estrogen in the body
• Stinging Nettle Extract – May help prevent DHT known to cause hair loss
• Pumpkin Extract – Another potent defense against the effects of DHT.
• N, Acetyl Cysteine – Liver protectant and antioxidant to reduce oxidative stress
• Cranberry Extract – Supports healthy functioning of the kidneys
.
Want to learn more? Head to the #linkinbio .
.
.
#beast #beastmode #teambeast #testosterone #testosteronebooster #gains #gainsville #gainsgainsgains #buildmuscle #buildmuscles #workoutwednesday #goharder #getbig #buildstrength #strengthtraining #bodybuilding_and_fitness #musclegrowth #growseason #unleashyourbeast #fitover40
#bodybuilders #offseasongains #contestprep #prepmode #preplife #getstrong #getstronger #workout 💪

👉8 Week Body Blitz Starting ➡️ Sat 3 Aug - Sat 28 Sep
..........................
✔️ 2 Personal Training Sessions EVERY WEEK. No guesswork with this program!. You get the personal attention you need to ensure you achieve amazing results.
✔️ Customised workout plans to make sure you hit your personal fitness goals
✔️ Unlimited access to over 40 classes per week. A mix of low and high impact classes, for beginners through to advanced.
✔️ All classes are run by highly experienced health and fitness trainers - because that is exactly what you need. Someone who struggled with results in the past needs high-quality service, not an entry level trainer.
✔️ Full access to our amazing gym that includes strength training and cardio equipment.
✔️ Consultation with food coach, structured meal plan specific to your dietary needs, ongoing nutritional & food coaching advice. This knowledge is critical to kickstart a transformation.
✔️ Food & exercise diary to monitor your eating daily and to help us make changes to your lifestyle & food choices.
✔️ Before and After Body Composition Scan to see your results
✔️ Use of Creche (Kids Club) - no bookings required!
✔️ The most outstanding community, culture, and coaches in the industry. A group of like-minded people helping you towards your results.
Check out our Website for details 😊💪#xffc #thebest #timeisnow #noexcuses #nonintimidating #fitfriends👭  Shredding time 💪🏽🏋🏽‍♀️
—————————————————
#weighttraining #fit #fitness #fitspo #girlsonfire #personaltraining #sydney #nopainnogain #pt #training #goals #health #exercise #shredded #diet #girlsthatlift
#burning #fat #nextlevel #cardiofitness #buildmuscles  @xclusivefemalefitness @kangooclubsydney @ninj_be @doralivanos @deepfit_ @vickymurray6 @go.audrey @_cristinaramon @mstivic_fit @alexandra.midas @joscrenci @heidiblasig @brookiiiieeeeeey @laurasrawsydney @lauramariavee @kaila_dance_ @kimbo_301 @manalsaab12 @latinoblast @authentic_interiorstyling @lkbrows @joan_espiritu @penelope_97 @quacoe @saramaciejewski @melissamelzhang @kaila_dance_fitness @hajifatima_tiff

👉8 Week Body Blitz Starting ➡️ Sat 3 Aug - Sat 28 Sep
..........................
✔️ 2 Personal Training Sessions EVERY WEEK. No guesswork with this program!. You get the personal attention you need to ensure you achieve amazing results.
✔️ Customised workout plans to make sure you hit your personal fitness goals
✔️ Unlimited access to over 40 classes per week. A mix of low and high impact classes, for beginners through to advanced.
✔️ All classes are run by highly experienced health and fitness trainers - because that is exactly what you need. Someone who struggled with results in the past needs high-quality service, not an entry level trainer.
✔️ Full access to our amazing gym that includes strength training and cardio equipment.
✔️ Consultation with food coach, structured meal plan specific to your dietary needs, ongoing nutritional & food coaching advice. This knowledge is critical to kickstart a transformation.
✔️ Food & exercise diary to monitor your eating daily and to help us make changes to your lifestyle & food choices.
✔️ Before and After Body Composition Scan to see your results
✔️ Use of Creche (Kids Club) - no bookings required!
✔️ The most outstanding community, culture, and coaches in the industry. A group of like-minded people helping you towards your results.
Check out our Website for details 😊💪 #xffc #thebest #timeisnow #noexcuses #nonintimidating #fitfriends 👭 Shredding time 💪🏽🏋🏽‍♀️
—————————————————
#weighttraining #fit #fitness #fitspo #girlsonfire #personaltraining #sydney #nopainnogain #pt #training #goals #health #exercise #shredded #diet #girlsthatlift
#burning #fat #nextlevel #cardiofitness #buildmuscles @xclusivefemalefitness @kangooclubsydney @ninj_be @doralivanos @deepfit_ @vickymurray6 @go.audrey @_cristinaramon @mstivic_fit @alexandra.midas @joscrenci @heidiblasig @brookiiiieeeeeey @laurasrawsydney @lauramariavee @kaila_dance_ @kimbo_301 @manalsaab12 @latinoblast @authentic_interiorstyling @lkbrows @joan_espiritu @penelope_97 @quacoe @saramaciejewski @melissamelzhang @kaila_dance_fitness @hajifatima_tiff

Hi. Remind 
The place is here👇
https://goo.gl/maps/LVVzkuKaMnB2

Follow 👇
https://www.instagram.com/lionssports

Boot Camp Fitness Solution

Organizer Lions Sports
www.thelionssports.com  0097521333575

#workout #Healthyfood #weightloss #Buildmuscles #Fitness #AbuDhabi #Dubai #Sport #bootcamp #lionssports #kidssport #gym #bbgcommunity #PersonalTraining #fitnessModel #adnoc #fatburning #bodybuilding #Beautifythebody #Models #Martton #Cinema #Films #Diet #healthy #fashion #fatburning #Groupon 
#أبوظبي #دبي_مول_برج_خليفه_نافورة_دبي_مول

Hi. Remind
The place is here👇
https://goo.gl/maps/LVVzkuKaMnB2

Follow 👇
https://www.instagram.com/lionssports

Boot Camp Fitness Solution

Organizer Lions Sports
www.thelionssports.com 0097521333575

#workout #Healthyfood #weightloss #Buildmuscles #Fitness #AbuDhabi #Dubai #Sport #bootcamp #lionssports #kidssport #gym #bbgcommunity #PersonalTraining #fitnessModel #adnoc #fatburning #bodybuilding #Beautifythebody #Models #Martton #Cinema #Films #Diet #healthy #fashion #fatburning #Groupon
#أبوظبي #دبي_مول_برج_خليفه_نافورة_دبي_مول

🚨𝗔𝗧𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗠𝗘𝗡 🚨: Build sleeve busting arms in just 3 weeks! Get your FREE copy of my “𝐆𝐢𝐚𝐧𝐭 𝐌𝐚𝐬𝐬: 𝐀𝐫𝐦𝐬 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐒𝐲𝐬𝐭𝐞𝐦” NOW! (Link in bio@clinton_sills)
_
Great graphic by @jameskewfitness Amazing things start happening when you start focussing on progressive overload.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So many people judge the success or failure of a given training session on meaningless observations, such as whether they sore or not, or how much they sweat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Both have very little to do with gaining muscle.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The key to adding muscle is to focus on making MEASURABLE strength gains. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That means either increasing the amount of weight you're lifting or the number of reps you're completing.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So write that shit down. And next week try and beat what you did the previous week.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As long as you're getting stronger over time, your body CANNOT FAIL to be changing shape in all kinds of positive ways!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#progressiveoverload #timeundertension #liftweights #musclegrowth #buildmuscles #buildingmuscles #enhancedaesthetics #masculine

🚨𝗔𝗧𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗠𝗘𝗡 🚨: Build sleeve busting arms in just 3 weeks! Get your FREE copy of my “𝐆𝐢𝐚𝐧𝐭 𝐌𝐚𝐬𝐬: 𝐀𝐫𝐦𝐬 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐒𝐲𝐬𝐭𝐞𝐦” NOW! (Link in bio@clinton_sills)
_
Great graphic by @jameskewfitness Amazing things start happening when you start focussing on progressive overload.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So many people judge the success or failure of a given training session on meaningless observations, such as whether they sore or not, or how much they sweat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Both have very little to do with gaining muscle.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The key to adding muscle is to focus on making MEASURABLE strength gains. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That means either increasing the amount of weight you're lifting or the number of reps you're completing.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So write that shit down. And next week try and beat what you did the previous week.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As long as you're getting stronger over time, your body CANNOT FAIL to be changing shape in all kinds of positive ways!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#progressiveoverload #timeundertension #liftweights #musclegrowth #buildmuscles #buildingmuscles #enhancedaesthetics #masculine

☀️When It's Been 💯 Outside For The Last Two Weeks Straight LOL
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Indoor Workouts Are Fine But These Outdoor Workouts Been Killing Me
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DO WHAT YOU GOT TO DO🤘🏼IT'S THAT SIMPLE
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Youtube: Twalk Da Hulk
LINK IN BIO
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NEW❌SERIES COMING SOON FOR THE🏀ATHLETES

☀️When It's Been 💯 Outside For The Last Two Weeks Straight LOL
.
.
Indoor Workouts Are Fine But These Outdoor Workouts Been Killing Me
.
.
DO WHAT YOU GOT TO DO🤘🏼IT'S THAT SIMPLE
.
.
Youtube: Twalk Da Hulk
LINK IN BIO
.
.
NEW❌SERIES COMING SOON FOR THE🏀ATHLETES

Made the mistake of telling the boy I was feeling unfit so now its day 2 I hurt like hell and I am eating food “for the protein” whatever the hell that means 😂😂 so my revenge is taking silly pictures of him and posting them 🙊🙊 I showed him #thisgirlcan #sore #workout #eathealthy #selfies #sweaty #liveyourbestlife #loveyourlife #buildmuscles #unfit #keepgoing #putintheeffort

Made the mistake of telling the boy I was feeling unfit so now its day 2 I hurt like hell and I am eating food “for the protein” whatever the hell that means 😂😂 so my revenge is taking silly pictures of him and posting them 🙊🙊 I showed him #thisgirlcan #sore #workout #eathealthy #selfies #sweaty #liveyourbestlife #loveyourlife #buildmuscles #unfit #keepgoing #putintheeffort

Follow up to yesterday's post. Efficient AF tricep portion of today's push workout. Put this together with the bicep post and you have a pretty complete and effecticient arm day if you're into that kind of thing.⁣
⁣
Video 2 thru 4 = 1 double dropset of death

B1. BANDED + WEIGHTED TRICEP DIPS ⁣
1 set 5-8, 1 set 7-10 dropset to band only dropset to bodyweight ⁣
⁣
D1. CABLE CROSS TRICEP EXT*⁣
D2. OVERHEAD CABLE CROSS TRICEP EXT ⁣
2 sets, 8-15⁣
*sets extended with shoulder extensions in shortened position to extend the set. Your tricep crosses over the shoulder joint. These little seizures don't look like much, but they make for a nasty pump 🔥⁣
⁣

Follow up to yesterday's post. Efficient AF tricep portion of today's push workout. Put this together with the bicep post and you have a pretty complete and effecticient arm day if you're into that kind of thing.⁣

Video 2 thru 4 = 1 double dropset of death

B1. BANDED + WEIGHTED TRICEP DIPS ⁣
1 set 5-8, 1 set 7-10 dropset to band only dropset to bodyweight ⁣

D1. CABLE CROSS TRICEP EXT*⁣
D2. OVERHEAD CABLE CROSS TRICEP EXT ⁣
2 sets, 8-15⁣
*sets extended with shoulder extensions in shortened position to extend the set. Your tricep crosses over the shoulder joint. These little seizures don't look like much, but they make for a nasty pump 🔥⁣

🇨🇵 Après une folle journée ponctuée par une séance Pec avec 30 minutes de cardio, plus un saut chez des amis, les soldes avec mini nous. Un bonne nuit s'impose! La récupération est primordial pour faire du muscle et perdre du gras! 🇺🇸 After a crazy day punctuated by a session chest with 30 minutes of cardio,  a jump to friends, sales with mini me. A good night is needed! Recovery is essential to build muscles and lose fat!

#chestworkout 
#cardiotime 
#recovery 
#recuperation 
#losefat
#buildmuscles 
#audiablelagraisse 
#nopainnogain 
#mywar 
#alone

🇨🇵 Après une folle journée ponctuée par une séance Pec avec 30 minutes de cardio, plus un saut chez des amis, les soldes avec mini nous. Un bonne nuit s'impose! La récupération est primordial pour faire du muscle et perdre du gras! 🇺🇸 After a crazy day punctuated by a session chest with 30 minutes of cardio, a jump to friends, sales with mini me. A good night is needed! Recovery is essential to build muscles and lose fat!

#chestworkout
#cardiotime
#recovery
#recuperation
#losefat
#buildmuscles
#audiablelagraisse
#nopainnogain
#mywar
#alone

O EMSCULPT é o novo aparelho queridinho das celebridades!!! Elas estão amando os resultados, e você vai resistir ? 💪🏼💙#hipertrofia #mundofitness #buildmuscles #burnfat #buttlift #levantamentodebumbum #famosos #celebridades #queridinho #tecnologiahifem #hifem #emsculpt #uniconomercado #healthylifestyle

O EMSCULPT é o novo aparelho queridinho das celebridades!!! Elas estão amando os resultados, e você vai resistir ? 💪🏼💙 #hipertrofia #mundofitness #buildmuscles #burnfat #buttlift #levantamentodebumbum #famosos #celebridades #queridinho #tecnologiahifem #hifem #emsculpt #uniconomercado #healthylifestyle

Let’s hit Shoulders shall we? Get ready for the burn and the pump! Also don’t mind me as I’m still slapping mosquitoes off me... #thestruggles .
.
3-5 Rounds 10-12 Reps .
✅ Single Arm Delt Raises
.
✅ High Pull
.
✅ Forward Raise
.
.
Next Set-
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✅ Butterfly Raises
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✅Lateral Raises .
✅Banded Delt Pulls
.
Next Set
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✅Snatches
.
✅Shrugs
.
✅High Plank Shoulder Tap Reaches .
.
#getonit #shoulderworkout #womenwholift #liftingweights #toningworkout #buildmuscles

Let’s hit Shoulders shall we? Get ready for the burn and the pump! Also don’t mind me as I’m still slapping mosquitoes off me... #thestruggles .
.
3-5 Rounds 10-12 Reps .
✅ Single Arm Delt Raises
.
✅ High Pull
.
✅ Forward Raise
.
.
Next Set-
.
✅ Butterfly Raises
.
✅Lateral Raises .
✅Banded Delt Pulls
.
Next Set
.
✅Snatches
.
✅Shrugs
.
✅High Plank Shoulder Tap Reaches .
.
#getonit #shoulderworkout #womenwholift #liftingweights #toningworkout #buildmuscles

• I S O M E T R I C | |  C H E S T | |  E X E R C I S E •
.
If you are looking for a good way to end chest day, or adding a new movement to your routine, LOOK NO FURTHER! 👀
.
This movement helps to get maximal blood to the muscle really helping to break it down further. It’s a simple addition to your routine that can help you bring up a lagging area of your chest 📈
.
Grab any medicine ball or weight, and hold it there for as long as you can! Sounds simple and easy but your chest will beg to differ 🙋‍♀️
.
A little think I do is grab a medicine ball that has some squeeze to it so when you’re holding up you’re also squeezing the ball in, really engaging the chest muscles 💪🏼
.
So next chest day, add this movement to the end of your workout or if you want a good challenge, do it as a superset with any movement (ex. Incline dumbbell press S/S isometric weight hold)👌🏻
.
As always, any questions or help you need...I GOT YOU 👐🏼

• I S O M E T R I C | | C H E S T | | E X E R C I S E •
.
If you are looking for a good way to end chest day, or adding a new movement to your routine, LOOK NO FURTHER! 👀
.
This movement helps to get maximal blood to the muscle really helping to break it down further. It’s a simple addition to your routine that can help you bring up a lagging area of your chest 📈
.
Grab any medicine ball or weight, and hold it there for as long as you can! Sounds simple and easy but your chest will beg to differ 🙋‍♀️
.
A little think I do is grab a medicine ball that has some squeeze to it so when you’re holding up you’re also squeezing the ball in, really engaging the chest muscles 💪🏼
.
So next chest day, add this movement to the end of your workout or if you want a good challenge, do it as a superset with any movement (ex. Incline dumbbell press S/S isometric weight hold)👌🏻
.
As always, any questions or help you need...I GOT YOU 👐🏼

How to lose weight and body fat!?
First and the most important one is nutrition. Watch what you eat!!!!!! 🥬🥒🍅🍓🥩 As we all know there are differences between men and women body and how they store fat. Women usually store fat on their lower body and it’s harder for us to lose body fat compared to men. why!? Because of a hormone called estrogen! 
What we can do to lose body fat more effectively and have more lean muscles!?
Weight training, cardio and some high intensity workout. We have one advantageous in training compare to men. Our body respond to training better than men because naturally we don’t have as much muscle mass as men do, so when we build muscles, it has a beneficial effect on the fat burning process. Don’t be scared to lift some weights. 
#workouttoloseweight #bodyfatloss #hiitworkoutforweightloss #hormonalhealth #esteogen #leanmuscleforwomen #workoutforyourself #loveyourself #loveyourbody #listentoyourbody #nutritioncomesfirst #nutritioniskey #lafitness #fitnessgirlsonly #buildmuscles

How to lose weight and body fat!?
First and the most important one is nutrition. Watch what you eat!!!!!! 🥬🥒🍅🍓🥩 As we all know there are differences between men and women body and how they store fat. Women usually store fat on their lower body and it’s harder for us to lose body fat compared to men. why!? Because of a hormone called estrogen!
What we can do to lose body fat more effectively and have more lean muscles!?
Weight training, cardio and some high intensity workout. We have one advantageous in training compare to men. Our body respond to training better than men because naturally we don’t have as much muscle mass as men do, so when we build muscles, it has a beneficial effect on the fat burning process. Don’t be scared to lift some weights.
#workouttoloseweight #bodyfatloss #hiitworkoutforweightloss #hormonalhealth #esteogen #leanmuscleforwomen #workoutforyourself #loveyourself #loveyourbody #listentoyourbody #nutritioncomesfirst #nutritioniskey #lafitness #fitnessgirlsonly #buildmuscles

👇WHY DIPS ARE SO IMPORTANT👇
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.

Double Tap If You Found This Helpful.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Download The Free eBook "Overweight To A Lean Body Transformation" From The Link In My Bio
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.

Be Sure To Follow -
@fit_ness.goals_
@fit_ness.goals_
@fit_ness.goals_
.
.
.

1️⃣ One of the best bodyweight compound exercise - Dips are basically a compound movement and it is also a bodyweight exercise which makes it one of the best.

2️⃣ One of the best upper body exercise - Dips target most of the upper body muscles including triceps, chest and shoulders.

3️⃣ Great exercise to build bigger triceps - Dips are mainly used as a exercise for triceps because the dips target all three heads of the triceps effectively.

4️⃣ Great to build bigger and wider chest - If you just lean your upper body and do dips then it instantly becomes an awesome exercise for the chest. The chest dips mainly builds the outer chest muscle which makes our chest look bigger and wider.

5️⃣ Better than pushups - As we know pushups are also a great from of upper body exercise but when it comes to choosing any one of them, dips are far more better.

6️⃣ Add weights for progressive overload - You can easily overload with more and more weights in dips using a belt or using only your toes which makes dips a great exercise to progressively overload.
.
.

KEEP SUPPORTING 🙏
.
.

Download The Free eBook "Overweight To A Lean Body Transformation" From The Link In My Bio
.
.

Be Sure To Follow -
@fit_ness.goals_
@fit_ness.goals_
@fit_ness.goals_

👇WHY DIPS ARE SO IMPORTANT👇
.
.

Double Tap If You Found This Helpful.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Download The Free eBook "Overweight To A Lean Body Transformation" From The Link In My Bio
.
.

Be Sure To Follow -
@fit_ness.goals_
@fit_ness.goals_
@fit_ness.goals_
.
.
.

1️⃣ One of the best bodyweight compound exercise - Dips are basically a compound movement and it is also a bodyweight exercise which makes it one of the best.

2️⃣ One of the best upper body exercise - Dips target most of the upper body muscles including triceps, chest and shoulders.

3️⃣ Great exercise to build bigger triceps - Dips are mainly used as a exercise for triceps because the dips target all three heads of the triceps effectively.

4️⃣ Great to build bigger and wider chest - If you just lean your upper body and do dips then it instantly becomes an awesome exercise for the chest. The chest dips mainly builds the outer chest muscle which makes our chest look bigger and wider.

5️⃣ Better than pushups - As we know pushups are also a great from of upper body exercise but when it comes to choosing any one of them, dips are far more better.

6️⃣ Add weights for progressive overload - You can easily overload with more and more weights in dips using a belt or using only your toes which makes dips a great exercise to progressively overload.
.
.

KEEP SUPPORTING 🙏
.
.

Download The Free eBook "Overweight To A Lean Body Transformation" From The Link In My Bio
.
.

Be Sure To Follow -
@fit_ness.goals_
@fit_ness.goals_
@fit_ness.goals_

Pool time!!!😎😎😎🌞🌞

Pool time!!!😎😎😎🌞🌞

🔥BENEFITS OF STRONG CALVES🔥
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📌Leg workouts are consistently the most dreaded exercises. As much as we all may dislike leg workouts, there’s no denying how essential these muscles are. Taking the time to train your calf muscles reaps many benefits. Skipping out on these exercises can increase the risk of injury and shouldn’t be ignored. Here are a few benefits of strong calves.
-
❗️❗️❗️Calves play a pivotal role when you walk, run, and jump. Calf muscles, in particular, are essential for vertical jumping power. While calf muscles aren’t as crucial in overall running speed, strengthening your calves has a direct effect on many aspects of your athletic ability. Stronger calves can: -Increase vertical jumping power
-Help prevent leg injuries
-Provide stability to the knee and ankle joints
-Increase short sprinting speed
-
❗️Generally, on leg day, larger muscles such as the thighs and hips receive the most attention, but ignoring your lower leg muscles increases the risk of calf pulls. Calf pulls are the second-most common injury sustained by runners. If the lower leg muscles aren’t being strengthened and continuously pushed to their limits, a calf pull may occur. The severity of calf pulls can range from small muscle tears that heal in a few weeks to significant tears that can take months to recover fully.
-
❗️Calf muscles stabilize your ankles and feet. Stronger calves can provide a more stable foundation for your ankles and can help prevent ankle rolling. Pronation and supination – your foot’s tendency to turn inward or outward – is also lessened. Runners, sports players, and even daily walkers benefit from strong calf muscles to ensure that everything stays in line.
-
Save this for later so that you can use it! 👌😼
-
Tag a friend that could use this!👇
-
-
- - ————————————
Follow for more : @gym_fit_union 
Credit:@snm.fit

#fitness #workout #health #weightloss #workoutplans #weightlosstips #musclegains #buildmuscles #functionaltraining #musclebuilding #functionalfitness #calves #stronglegs

🔥BENEFITS OF STRONG CALVES🔥
-
📌Leg workouts are consistently the most dreaded exercises. As much as we all may dislike leg workouts, there’s no denying how essential these muscles are. Taking the time to train your calf muscles reaps many benefits. Skipping out on these exercises can increase the risk of injury and shouldn’t be ignored. Here are a few benefits of strong calves.
-
❗️❗️❗️Calves play a pivotal role when you walk, run, and jump. Calf muscles, in particular, are essential for vertical jumping power. While calf muscles aren’t as crucial in overall running speed, strengthening your calves has a direct effect on many aspects of your athletic ability. Stronger calves can: -Increase vertical jumping power
-Help prevent leg injuries
-Provide stability to the knee and ankle joints
-Increase short sprinting speed
-
❗️Generally, on leg day, larger muscles such as the thighs and hips receive the most attention, but ignoring your lower leg muscles increases the risk of calf pulls. Calf pulls are the second-most common injury sustained by runners. If the lower leg muscles aren’t being strengthened and continuously pushed to their limits, a calf pull may occur. The severity of calf pulls can range from small muscle tears that heal in a few weeks to significant tears that can take months to recover fully.
-
❗️Calf muscles stabilize your ankles and feet. Stronger calves can provide a more stable foundation for your ankles and can help prevent ankle rolling. Pronation and supination – your foot’s tendency to turn inward or outward – is also lessened. Runners, sports players, and even daily walkers benefit from strong calf muscles to ensure that everything stays in line.
-
Save this for later so that you can use it! 👌😼
-
Tag a friend that could use this!👇
-
-
- - ————————————
Follow for more : @gym_fit_union
Credit:@snm.fit

#fitness #workout #health #weightloss #workoutplans #weightlosstips #musclegains #buildmuscles #functionaltraining #musclebuilding #functionalfitness #calves #stronglegs

☀️ GLUTES! ☀️
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Happy Tuesday sweet friends! It’s a fresh new day! How did your Monday turn out? Mine went well: Morning coffee, new job, leg day, friendship, quality reading time—what more could you ask for? Again, that’s for all your love and support yesterday! 🙌🏻
-
Now let’s jump right into this glute-focused leg day workout! For each, 4 sets of 12 reps! And remember, you don’t have to lift crazy heavy to get a solid workout in! I used to think that was the case—it’s definitely not! Choose a doable challenging weight, but one that won’t comprise your form.👇🏻
-
1️⃣ Low bar squat with pause 
2️⃣ Barbell side step-ups 
3️⃣ Barbell step-ups 
4️⃣ Bulgarian split squats 
5️⃣ Barbell hip thrusts ▫️
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Song: Con Calma by Pitbull
Outfit: @hustletics, use code JENNA for 10% off. ☀️

☀️ GLUTES! ☀️
-
Happy Tuesday sweet friends! It’s a fresh new day! How did your Monday turn out? Mine went well: Morning coffee, new job, leg day, friendship, quality reading time—what more could you ask for? Again, that’s for all your love and support yesterday! 🙌🏻
-
Now let’s jump right into this glute-focused leg day workout! For each, 4 sets of 12 reps! And remember, you don’t have to lift crazy heavy to get a solid workout in! I used to think that was the case—it’s definitely not! Choose a doable challenging weight, but one that won’t comprise your form.👇🏻
-
1️⃣ Low bar squat with pause
2️⃣ Barbell side step-ups
3️⃣ Barbell step-ups
4️⃣ Bulgarian split squats
5️⃣ Barbell hip thrusts ▫️
-
Song: Con Calma by Pitbull
Outfit: @hustletics, use code JENNA for 10% off. ☀️

🚨 𝗔𝗧𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗠𝗘𝗡 🚨: Build sleeve busting arms in just 3 weeks! P
___________________
⚡Follow @healthy.fitness_01 for more muscle growth info!! 💪
___________________

Here's an easy guide to the muscle of the back and which exercises hit them.⁣⠀
⁣⠀
Now there is a LOT of crossover here, and it actually only takes a few exercises to hit the vast majority of the muscle in the back.⁣⠀
⁣⠀
The main 2 categories are:⁣⠀
⁣⠀
- A vertical pull (Lat Pull Down, Chin Ups⁣⠀
- A horizontal Pull (Seated Row, Single Arm Row, Bent over row)⁣⠀
⁣⠀
You could consider adding some additional exercises for rear delts, traps, or teres minor to bring up these muscles too.⁣⠀
__________________
Be sure to turn on our post notifications to never miss a post! 📲
⁣⠀
Got a question? Comment below or DM me!⁣⠀
⁣⠀
#massbuilder #hardgainers #buildmuscles#ectomorph #hardgainer #hardgainercrew#musclebuild #hypertrophytraining

🚨 𝗔𝗧𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗠𝗘𝗡 🚨: Build sleeve busting arms in just 3 weeks! P
___________________
⚡Follow @healthy.fitness_01 for more muscle growth info!! 💪
___________________

Here's an easy guide to the muscle of the back and which exercises hit them.⁣⠀
⁣⠀
Now there is a LOT of crossover here, and it actually only takes a few exercises to hit the vast majority of the muscle in the back.⁣⠀
⁣⠀
The main 2 categories are:⁣⠀
⁣⠀
- A vertical pull (Lat Pull Down, Chin Ups⁣⠀
- A horizontal Pull (Seated Row, Single Arm Row, Bent over row)⁣⠀
⁣⠀
You could consider adding some additional exercises for rear delts, traps, or teres minor to bring up these muscles too.⁣⠀
__________________
Be sure to turn on our post notifications to never miss a post! 📲
⁣⠀
Got a question? Comment below or DM me!⁣⠀
⁣⠀
#massbuilder   #hardgainers   #buildmuscles #ectomorph   #hardgainer   #hardgainercrew #musclebuild   #hypertrophytraining

Hummmmm got to work harder to build those triceps!!!! #tricepsworkout #triceps #buildmuscles #buildmuscle #musclegoals #womanfigure #gymgoals #power #bulking #lift
Mein #Lieblingsfrühstück 😋 #proteinpancakes (#postworkout)
Die Zutaten hab ich im #unverpacktladen eingekauft @stueckgut_unverpackt
Das Obst Lose oder in Pappverpackung im #supermarkt , nur das Proteinpulver ist leider in #plastik (das leider auch NICHT #vegan ist 🙈 ) Alternativ nehme ich aber auch meistens #hanfprotein ausm Glas ♻️
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🍌1ne zerdrückte #Banane
1 1/2  EL #Chiasamen
2 EL #Dinkelmehl
2 EL #Haferflocken
1 Scoop #Proteinpulver (hier Schoko #protf )
1ne Handvoll #Blaubeeren
1 TL Backpulver 🍳 gebraten in Olivenöl (hab Kokosöl versucht, aber wird zu heiß und es teilt sich sehr die Meinung ob das so gesund ist es so hoch zu erhitzen)
🍓🍁 Dazu frisches Obst und 2 EL #Ahornsirup .
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#breakfast #frühstück #cleaneating #protein #eiweis #vegetarisch #buildmuscles #fitnessfood #foodporn #instafit #fitnessfood #zerowastekitchen #zerowastefood #zerowastefitness

Mein #Lieblingsfrühstück 😋 #proteinpancakes ( #postworkout )
Die Zutaten hab ich im #unverpacktladen eingekauft @stueckgut_unverpackt
Das Obst Lose oder in Pappverpackung im #supermarkt , nur das Proteinpulver ist leider in #plastik (das leider auch NICHT #vegan ist 🙈 ) Alternativ nehme ich aber auch meistens #hanfprotein ausm Glas ♻️
.
.
🍌1ne zerdrückte #Banane
1 1/2 EL #Chiasamen
2 EL #Dinkelmehl
2 EL #Haferflocken
1 Scoop #Proteinpulver (hier Schoko #protf )
1ne Handvoll #Blaubeeren
1 TL Backpulver 🍳 gebraten in Olivenöl (hab Kokosöl versucht, aber wird zu heiß und es teilt sich sehr die Meinung ob das so gesund ist es so hoch zu erhitzen)
🍓🍁 Dazu frisches Obst und 2 EL #Ahornsirup .
.
.
#breakfast #frühstück #cleaneating #protein #eiweis #vegetarisch #buildmuscles #fitnessfood #foodporn #instafit #fitnessfood #zerowastekitchen #zerowastefood #zerowastefitness

การเล่าเรื่องคนอื่นเป็นเรื่องที่ผิด
แต่การช่วยคนผอมเป็นเรื่องของเรา💪
ปล.ไม่เกี่ยวกัน😂😂
______________________
#ผอมง่ายไม่อด
#อยากผอมก็ทัก
#ปรึกษาฟรี
#ลดน้ำหนัก #หุ่นดี #wealthy #ลดน้ำหนักด้วยตัวเอง #ลดไขมัน #lossfat #buildmuscles #ลดน้ำหนักสายกิน #ไม่อด #ครบ3มื้อ #ครบ5หมู่ #highnutrition #สารอาหาร 
#หาคนผอมไปด้วยกัน 
#บาบีเบลฟิตฟิต

การเล่าเรื่องคนอื่นเป็นเรื่องที่ผิด
แต่การช่วยคนผอมเป็นเรื่องของเรา💪
ปล.ไม่เกี่ยวกัน😂😂
______________________
#ผอมง ่ายไม่อด
#อยากผอมก ็ทัก
#ปร ึกษาฟรี
#ลดน ้ำหนัก #ห ุ่นดี #wealthy #ลดน ้ำหนักด้วยตัวเอง #ลดไขม ัน #lossfat #buildmuscles #ลดน ้ำหนักสายกิน #ไม ่อด #ครบ3ม ื้อ #ครบ5หม ู่ #highnutrition #สารอาหาร
#หาคนผอมไปด ้วยกัน
#บาบ ีเบลฟิตฟิต

* CHEST DAY YESTERDAY WORKOUT *

#smithmachine - chestpress 
Incline Dumbbell chest press 10kg 
Incline Dumbbell chest flys 6kg 
Incline Dumbbell press 4kg .
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Incline Dumbbell chest press 12kg 
Incline Dumbell press 4kg .
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Dumbell Chest pullover 12kg .
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Chest machine 55kg 4x12 .
. .
Cables 4x12 .
.
.
Chest machine 4x12 .
.
.
Powercleans .
.
.
Followed by walking home 🤣🦵😅 Chest day followed was a nice stroll home 🦵✔ #chestday #weights #chestpress #dumbells #chestmachines #gym #gymaddicted #gymfreak #gymlife #bodygoals #buildmuscles #makinggains #future #gains #workhard #girlswholift #newgoals #gymgirl #possible #lifestyle #fitlife #fitnessaddict #fitnesslife #fitness #healthy #getfit

* CHEST DAY YESTERDAY WORKOUT *

#smithmachine - chestpress
Incline Dumbbell chest press 10kg
Incline Dumbbell chest flys 6kg
Incline Dumbbell press 4kg .
.
.
Incline Dumbbell chest press 12kg
Incline Dumbell press 4kg .
.
.
Dumbell Chest pullover 12kg .
.
.
Chest machine 55kg 4x12 .
. .
Cables 4x12 .
.
.
Chest machine 4x12 .
.
.
Powercleans .
.
.
Followed by walking home 🤣🦵😅 Chest day followed was a nice stroll home 🦵✔ #chestday #weights #chestpress #dumbells #chestmachines #gym #gymaddicted #gymfreak #gymlife #bodygoals #buildmuscles #makinggains #future #gains #workhard #girlswholift #newgoals #gymgirl #possible #lifestyle #fitlife #fitnessaddict #fitnesslife #fitness #healthy #getfit

Some meal prepping for the hubby went down today. It wasn’t finished at this point, but from left to right I made him pork chops with rice and broccoli or brussel sprouts, steak kebabs with rice, chicken with rice and broccoli or brussel sprouts, and scrambled eggs (to which I later added breakfast sausages and yogurt with blueberries). Steven is a train 🚂 engineer, so he has long shifts unable to leave the engine, and occasionally two day trips. He really wants to build a lot of muscle. A tasty variety of high protein food ready to grab is how I’m trying to help. 🎵 Like a good wifey, Leanna is there 🎵 😆
Tooting my own horn a bit. (See what I did there? Choo choo)
#liftwithleanna #mealprepmonday #highproteinmeals #buildmuscles #goodwifey #fitwifey

Some meal prepping for the hubby went down today. It wasn’t finished at this point, but from left to right I made him pork chops with rice and broccoli or brussel sprouts, steak kebabs with rice, chicken with rice and broccoli or brussel sprouts, and scrambled eggs (to which I later added breakfast sausages and yogurt with blueberries). Steven is a train 🚂 engineer, so he has long shifts unable to leave the engine, and occasionally two day trips. He really wants to build a lot of muscle. A tasty variety of high protein food ready to grab is how I’m trying to help. 🎵 Like a good wifey, Leanna is there 🎵 😆
Tooting my own horn a bit. (See what I did there? Choo choo)
#liftwithleanna #mealprepmonday #highproteinmeals #buildmuscles #goodwifey #fitwifey

📄BENEFITS OF STEP UPS💪
-
Follow @snm.fit for more fitness/nutrition info✅
-
📌The step-up is a compound exercise that works several lower-body muscles. It is a good strength exercise since it mimics a real-life movement, making it more functional than other lower-body strength exercises. The step-up has several variations, so you can include it in your lower-body program regularly and still keep your routine fresh.
-
This is an awesome leg exercise. Check out its benefits below to see some key advantages of implementing step ups into your routine:
1️⃣ Improve Symmetry & Balance.
2️⃣Increase Your Squat & Deadlift Strength.
3️⃣Save Your Lower Back.
4️⃣Develop Explosive Leg Power.
-‼️‼️❗️
· Make sure that your entire sole is on the step while going up and down. Avoid staying on your toes at any given time.
· The distance between you and the step should be comfortable when stepping down.
· Do the exercise slowly and gently, without causing unnecessarily strain to your legs and feet.
· Refrain from bending your knees more than 90 degrees when stepping up.
·  At all times, your upper body needs to be straight while doing step-ups.
-
Save this for later so that you can use it! 👌
-
Tag a friend that could use this!👇
-
-
-
. - ————————————
Follow for more 👉 @snm.fit

#fitness #workout #health #weightloss #workoutplans #weightlosstips #musclegains #buildmuscles #fitnessquotes #functionalfitness #musclebuilding #functionaltraining #legworkout

📄BENEFITS OF STEP UPS💪
-
Follow @snm.fit for more fitness/nutrition info✅
-
📌The step-up is a compound exercise that works several lower-body muscles. It is a good strength exercise since it mimics a real-life movement, making it more functional than other lower-body strength exercises. The step-up has several variations, so you can include it in your lower-body program regularly and still keep your routine fresh.
-
This is an awesome leg exercise. Check out its benefits below to see some key advantages of implementing step ups into your routine:
1️⃣ Improve Symmetry & Balance.
2️⃣Increase Your Squat & Deadlift Strength.
3️⃣Save Your Lower Back.
4️⃣Develop Explosive Leg Power.
-‼️‼️❗️
· Make sure that your entire sole is on the step while going up and down. Avoid staying on your toes at any given time.
· The distance between you and the step should be comfortable when stepping down.
· Do the exercise slowly and gently, without causing unnecessarily strain to your legs and feet.
· Refrain from bending your knees more than 90 degrees when stepping up.
· At all times, your upper body needs to be straight while doing step-ups.
-
Save this for later so that you can use it! 👌
-
Tag a friend that could use this!👇
-
-
-
. - ————————————
Follow for more 👉 @snm.fit

#fitness #workout #health #weightloss #workoutplans #weightlosstips #musclegains #buildmuscles #fitnessquotes #functionalfitness #musclebuilding #functionaltraining #legworkout

Nice to meet young and beautiful lady who is a would be actress.  And she ask me to be her personal trainer.  She is getting acting lessons with director and also she will weight training with me for her shape.  I want her to succeed as a good actress and I will support her as best I can.
#passion #dreamcometrue #hope #support #personaltrainer #personaltraining #getfit #fitnesslife #fitgirl #buildmuscles #weareteam #fitchick #letsgain #workout #fitnessmotivation #fitnesscoach #bikiniathlete #npcbikini #fitness #fitissexy #girlswholift

Nice to meet young and beautiful lady who is a would be actress. And she ask me to be her personal trainer. She is getting acting lessons with director and also she will weight training with me for her shape. I want her to succeed as a good actress and I will support her as best I can.
#passion #dreamcometrue #hope #support #personaltrainer #personaltraining #getfit #fitnesslife #fitgirl #buildmuscles #weareteam #fitchick #letsgain #workout #fitnessmotivation #fitnesscoach #bikiniathlete #npcbikini #fitness #fitissexy #girlswholift