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Here's a full breakdown of @jourdannicole_'s 𝐋𝐞𝐠 𝐃𝐚𝐲 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 (𝐐𝐮𝐚𝐝𝐬). Full list of excercises below:⁣ ⁣ 𝐒𝐞𝐚𝐭𝐞𝐝 𝐋𝐞𝐠 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧𝐬⁣ 𝟻 𝘚𝘦𝘵𝘴 | 𝟷𝟶 𝘙𝘦𝘱𝘴⁣ ⁣ 𝐁𝐚𝐜𝐤 𝐒𝐪𝐮𝐚𝐭𝐬⁣ 𝘞𝘢𝘳𝘮-𝘶𝘱 (𝟸𝟶 𝘙𝘦𝘱𝘴) | 𝟺 𝘚𝘦𝘵𝘴 (𝟷𝟶 𝘙𝘦𝘱𝘴)⁣ ⁣ 𝐒𝐢𝐬𝐬𝐲 𝐒𝐪𝐮𝐚𝐭𝐬⁣ 𝟻 𝘚𝘦𝘵𝘴 | 𝟷𝟶-𝟷𝟻 𝘙𝘦𝘱𝘴⁣ ⁣ 𝐇𝐚𝐜𝐤 𝐒𝐪𝐮𝐚𝐭𝐬⁣ 𝘞𝘢𝘳𝘮-𝘶𝘱 (𝟸𝟶 𝘙𝘦𝘱𝘴) | 𝟺-𝟻 𝘚𝘦𝘵𝘴 (𝟷𝟶-𝟷𝟸 𝘙𝘦𝘱𝘴)⁣ ⁣ Use the hashtag #trainwithjourdan if you're following along! Hope you crush it next week 💪🏼⁣ .⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #fitness #fitnessaddicts #thatgymlife #houstonpersonaltrainer #houstonfitness #mindtomuscle #texasbodybuilding #houstonsports #houstonweightloss #instaphysique #justfitness #igfitfam #fitnesseverywhere #traininghard #fitnessstyle #gymfam #bodyspace #trainlikeamachine #ilovemygym #fitnesswarrior #trainlikeaboss #liftingweight #cityfitness #transformationtuesday #weightlossjourney #fitgirls #fitgirlsguide #fitnessgirl

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- Sunday sessions ! 💰 . Just a bit of TRX work, with a slow eccentric to really make it count ! Also, I’m addicted to these EZ-bar rows, as I feel they’re hitting multiple muscle groups at once 🎯 . New week, 168 hours, make the most of it 🚀 . Let’s work ! 💪🏼🖤 . . . . . #crunchpembrokepines #weights #lift #lifting #liftingweights #liftingmotivation #fitness #fitnessmotivation #10k #fitnesstransformation #transformation #gym #gymmotivation #kettlebell #trx #train #trainingday #training #liftingweight #gainmuscle #muscleup #muscled #trxworkout #dumbbellworkout #dumbbells #motivation #workoutroutine #pushup #workouts #workout

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Back💪🏾 SWIPE LEFT⬅️⬅️⬅️⬅️⬅️ Hit save and try them yourself. Go follow the page for more workout, there’s new workouts for every week. . ✔️ Dumbbell Incline Bench Two Arm Row (5 SETS, 12 REPS). ✔️ Pull-Ups(5 SETS, 12 REPS). ✔️ Wide-Grip Seated Cable Row (5 SETS, 12 REPS). ✔️Close-Grip Lat Pulldown (5 SETS, 12 REPS). . . . #backworkout #back #strongback #killerback #strongback #musclefitness #fitnessaddiction #makinggains #hardworkout #mindsetmatters #bodybuildingnation #shreddedarmy #liftingweight #definedmuscles #fatlosshelp #fatlosstips #painistemporary #tetsonprogram

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Refeed pump. #oldschoolbodybuilding #chestday

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mortalenergetic. This man is killing it !!! Follow @mortalenergetic 
Follow @mortalener

This man is killing it !!! Follow @mortalenergetic Follow @mortalenergetic Video by @ulissesworld

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daphne_ra_athlete. Picking a  fight gets PR's... apart from the fact that I find it extre

Picking a fight gets PR's... apart from the fact that I find it extremely unprofessional for one instructor to pick a fight with another teacher (I'm always open to discuss things but keep it civilized and professional) it DOES help to get me pissed enough to hit 3 PR's under fatigue.... . Where I could barely squat 100 kilos last Friday for 3 reps, I did it seated now for 5 and 7 reps!!! Also a rep PR on seated squats. And I did 10x110 on the hipthrusters for the first time. . . A huge thanks to @ilhandemirel_ setting the pace and keeping me going. It's hard training under fatigue and it really helps to have someone to kick you in the proverbial butt and set the pace.... thanks bro! Oh... and for counting the weight.... I kept on failing to add the barbell to the weight so I honestly thought I was seated squatting 80 kilos for 7 reps instead of 100 😆 . . . . . . . . . . . #powerlifting #weightlifting #sundaytraining #squat #squats #barbell #girlswholift #girlscanlifttoo #girlswithmuscle #strong #stronger #muscle #strength #deadlift #deadlifting #deadlifts #goodass #hipthrusters #gymlife #pr #newpr #goals #bodygoals #fitnessgoals #liftingweights #liftingweight #liftingheavy #pumpingiron #strongasfuck #heavylifting

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I get messages all the time from people saying you play too much you need to stay focused all I got to say is to that is shut the f****** and stop watching my f****** Instagram I love what I do and I like having fun if you can't have fun doing what you love to do why the f*** would you do it we have fun we get in shape we are at work our asses off and we left till the motherfuking sun comes up because I f****** can @rigeegee good job today Gina #bestrongerthanyourexcuses #1bigimpact #bodybuilding #liftingweight #weightloss #motivation #success #inspiration #lfl #trainer #fuckexcuses #drinkyourdamnwater #sprealovenothate #ifbb @bodybuildingcom

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Chest💪🏾🔥 SWIPE LEFT⬅️⬅️⬅️⬅️⬅️ Hit save and try them yourself. Go follow the page for more workout, there’s new workouts for every week. . ✔️ Drop-Set Dumbbell Chest Press (5 SETS, 12 REPS). ✔️Incline Press (5 SETS, 12 REPS). ✔️ Alternating Pec Fly (5 SETS, 12 REPS). ✔️Standing Cable Fly (5 SETS, 12 REPS). ✔️ Decline Push-Ups (5 SETS, 12 REPS) . . . #chest #chestworkout #benchpress #inclinebench #chestday #chestworkouts #trending #explorepage #strong #gym #gymlife #gymmotivation #shreddedarmy #liftingweight #definedmuscles #fatlosshelp #fatlosstips #painistemporary

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Current physique update! 💪😎 At 84.5 kg. now! 👊 . . I have been bulking for almost 3 months. My plan is to keep doing this for 3 more months. So a total of 6 months bulking! 🏋️‍♂️ . After that it's time to shred of all the fat that I gained doing my bulk and reveal the hard earnes muscle that I gained! 🙌 . . If you didnt watched my stories yesterday, where I shared my whole day of eating then I'll share it here in my newsfeed tomorrow! 😉 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #BulkSeason #MuscleGainz #BodybuilderGoals

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Super happy met mijn huidige shape. 😍 Ik ben meer dan trots dat ik op dit moment met een lean bulk en de juiste supplementen zoveel heb bereikt. 👌🏻 Ik ben misschien in vet aangekomen maar tegelijk is de massa in me buikspieren zo ontwikkeld ze nog goed zichtbaar zijn!😏 Kan niet tot mijn doel is volbracht 🤙🏻🔥 Www.nutriversum.nl en gebruik code DRAGON20 @nutriversumbenelux @torsolifestylecentre

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Ieri, l'ultimo allenamento. 💪🏻❤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #deadlift #oldschoolbodybuilding #powerbuilding #strenghttraining #liftingweight #weightlifting #powerlifting #aintnothingbutapeanut #lightweightbaby #allenamento #palestra #gymtherapy #personaltrainer #performance #workinprogress #workinsilence #workworkwork #buildyourbody #hardwork #progressiveoverload #strenghtandconditioning

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Did you know there’s more than one way to do a DB press? 🔥💪🏻 - When it comes to building a massive ”full” chest, I highly doubt any of you care what exercise you need to do, or how much weight you need to lift, just as long as it works. For men, our chest is the first thing we want to go through the door when we enter a room because a massive chest displays power and confidence! Yes, genetics will play a role in the shape of your chest, but we can always work on enhancing the “size” of your pecs by training them properly. All bench press variations, which include the dumbbell bench press and the barbell bench press, work the pec major. This is because when you retract your shoulder blades, the pectoralis major is stretched and as your arms move closer to your center, the muscle shortens. Also, even though you may not feel them, stabilizers in the area are working just as hard as the pectoralis major. These stabilizers are your deltoids, rotator cuffs, spinal erectors and transverse abdominis, and they are activated to help maintain body stability and balance throughout the movement. 💪🏼 If you have any questions about the workout comment below. — @exerfitwellness @bfysports_fitness Fuel your muscle hunt with exertFIT supplements whey protein, Fish Oil, Multi-Vitamin, Calcium and more! For all the fitness freak there visit right away www.exertfit.co and use Coupon code: AFTABS:25 @brio_bottle Visit right away: https://www.briobottle.caUse code "HERO" for 20% off! Free Shipping to U.S. and Canada 🖤 #chestandtriceps #chestandtris #chestdayworkout #chestpump #chestveins #chestgains #bigchestday #chestpress #dumbbellchestpress #chestflys #cablechestfly #inclineflys #inclinechestfly #tricep #ropepushdown #tricepextensions #ezbar #liftinglife #liftingweight #getfittoday #positivevibes #positivenergy #positivemindset #influencer #fitnessmodel

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Are you wearing the right footwear while training? ⁣ ⁣ when we are lifting heavy weights we want stability. We want to feel grounded and steady. Almost stuck to the ground. We don’t want anything squishy with a lot of padding which most running shoes have. They may look awesome but they wont feel awesome with 100kg’s on your back. ⁣ ⁣ So something more minimal like a chuck taylor or vans are good options as they have very little cushioning and have flat thin soles. Perfect for performing deadlifts. ⁣ ⁣ Now if you lack ankle mobility and you are serious about squatting and weightlifting, weightlifting shoe with an elevated heel would be ideal for you. ⁣ ⁣ So what shoes should you wear when lifting? If you have healthy feet and your body’s biomechanics are pretty solid, I would encourage you to start looking at training in something more minimal when you’re are training

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❗Attn: Ladies • Looking for a new workout? Here's a full breakdown of @jourdannicole_'s push day routine (shoulders & triceps). ▶️ Swipe right to see the full list of excercises. Use the hashtag #trainwithjourdan if you decide to follow along! Have a great weekend y'all! . . . . . . #fitness #fitnessaddicts #thatgymlife #houstonpersonaltrainer #houstonfitness #mindtomuscle #texasbodybuilding #houstonsports #houstonweightloss #instaphysique #justfitness #igfitfam #fitnesseverywhere #traininghard #fitnessstyle #gymfam #bodyspace #trainlikeamachine #ilovemygym #fitnesswarrior #trainlikeaboss #liftingweight #cityfitness #transformationtuesday #weightlossjourney #fitgirls #fitgirlsguide #fitnessgirl

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kpowsthetic. I took on and completed the 1,000 rep arm day challenge 🤙🏼 included

I took on and completed the 1,000 rep arm day challenge 🤙🏼 included the work out, the only one cut off was the ez bar reverse curls and dumbbell hammer curls 5-20 . . . . #Cutting #gym #fitness #crunchfitness #planetfitness #diced #liftingweight #leanbulk #lifestyle #pumpchaser #coastie

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Last set at 340, followed by my first and last sets of 385 with Wagon Wheels. I effectively powered through all five triples. The strength was there, but the energy was lacking. At least two of those triple sets broke the ground easily; the rest were grueling. . . Wagon Wheels were fine until I reached 385. The first mistake was accidentally putting 380 on there, hitting it cleanly, and realizing something was off. That first double was atrociously disgusting, bothering a nerve or two—litetally. The rest not so bad. . . Once more I need to eat and sleep better. Monday same weight for deadlifts, this time followed by deficits. . . #deadlift #deadlifting #deadlifts #sumoboiz #sumodeadlift #sumodeadlifts #sumodeadlifting #ipullsumo #liftingweight #liftingthoughts #liftingmotivation #gymreflections #gymthoughts #gymtherapy #gymislife #wantmoreweight #needmoreweight #notsatisfied #neversatisfied #flexfriday #bedecisive #flexfriday #weaksauce #workthroughthepain #nerdjock #nerd

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joelito_lifts_something. Friday work ! 🏋️‍♂️
.
Plate raises destroy me 💰
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Sometimes I wake w

Friday work ! 🏋️‍♂️ . Plate raises destroy me 💰 . Sometimes I wake with infinitely more emotional fuel to lift than the day before, and I wouldn’t trade that for the world 🚂 . Have a great weekend 🚀 . Let’s work ! 💪🏼🖤 . . . . . #crunchpembrokepines #weights #lift #lifting #liftingweights #liftingmotivation #fitness #fitnessmotivation #10k #fitnesstransformation #transformation #gym #gymmotivation #kettlebell #trx #train #trainingday #training #liftingweight #gainmuscle #muscleup #muscled #trxworkout #dumbbellworkout #dumbbells #motivation #workoutroutine #pushup #workouts #workout

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jojos_bits_of_fit. BACK AND BICEPS!
Underhand Grip Lat Pulldown!
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The Underhand Grip Lat

BACK AND BICEPS! Underhand Grip Lat Pulldown! . The Underhand Grip Lat Pulldown, while primarily targeting the lats, brings more bicep into play than the traditional version. It also works the shoulders and mid back. . A few pointers. ❇️ Lean back slightly ❇️ Bring bar down towards your chin while thinking of bringing your shoulder blades back and down and your elbows to your sides. ❇️ Keep core stable. . Try 3 sets of 12 with a 90s rest between sets. Or go a little heavier for 4 sets of 8 with a 2 minute rest. Any questions? Comment below! . Enjoy! . Joanne . . . . . #training #fit #transformation #begin #performbetter #bicepworkout #newtownct #transform #fitstsgram #losethefat #backworkout #latpulldown #liftingweight #liftingweights

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mitashree__dutta. \"SORE\" The most satisfying Pain.. Laugh like a Baby 👶, Love like Bae

"SORE" The most satisfying Pain.. Laugh like a Baby 👶, Love like Bae 💁and Lift like a Beast 🏋️💪 A place with short stories but great results @mitrafitnesspune Thanks @mitrafitnesspune for helping me building frustration into muscles 💪💪 #thoughtoftheday🤔 : Let them pull you down, U will know how much u can stretch ..😎 #fitnesslover #fitnessfreakz #liftingweight #beastmode #beast #fitness #instamood #mitra #gymmotivations

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daphne_ra_athlete. Fuck ups and smoothness... it CAN be done in one session!
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Squats wer

Fuck ups and smoothness... it CAN be done in one session! . Squats were a disaster. I usually rep 110 kilos / 243 lbs for 5 reps in 3 sets. I had to put in down twice. So deload to 100/220.... I could only get 3 reps per set (WTF?!) and to top it off I hit the pin with the weight coming up toppling and almost dropping the barbell. You would almost say I'm a newbee squatter.... . . DB presses on the other hand were smooth as baby skin. 6 solid sets of 30 kilos / 66 lbs. Again when coach says 30, you do 30... and not only that but without my elbow brace. Coach proud, me proud... he even thought I could do 7 reps... and that it's in my head that I did 6... maybe next week! . Furthermore an oly warmup and rack pulls for the first time as an accessory for the deadlift. Pulling from just below the knee... the dead point. A first time but I like this one. Gonna do it more often! I pulled 140x5 once and 150x5 twice! Not to shabby at all! As I said.... highs and lows... and yes, I'm painfully aware that this is the very definition of powerlifting 😉 . Pictures and coaching by @leenvanochten who really pulled me through training under fatigue as well. Thx bro 🙏🏽😘 . . . . . . . . . . #powerlifting #weightlifting #deadlift #benchpress #squat #squats #barbell #press #rackpulls #deadlifting #fuckup #ironlady #liftingheavy #heavylifting #pumpingiron #liftingweight #liftingweights #girlswithmuscle #girlscanlifttoo #girlswholift #strongasfuck #staystrong #fitover40 #strong #stronger #muscle #strength #workout #workhard #goals

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kiann_fit. ❗️False statements and myths about gym and nutrition❗️ I could go on a

❗️False statements and myths about gym and nutrition❗️ I could go on all day about this but the main ones that I hear a lot of the time are: 💥carbs make you fat - Carbs alone won’t make you gain wait, it’s the amount of calories you are eating that will affect weight gain. If you are burning off more than you are eating ,even if your carbs are high you will still lose weight ✅ 💥Eating carbs late at night will make you fat- Eating a lot of carbs at night time might not be the best thing for digestion etc but it will have no affect on you gaining weight as long as you are still in a calorific deficit. If you go gym at night your body needs to be refuelled after you train regardless of the time.✅ 💥Women thinking that lifting weights will cause them to get big- Hear this so many times haha. First of all women have a lot less testosterone than men so it’s realistically impossible to get massive even if you wanted too! If you just want to tone up and add lean muscle then still use rep ranges between 8-15✅. Trust me you won’t get too big! These are the main topics I hear about , therefore wanted to share with you guys 👍

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