Instagram Public Photos with #armgainz

Brb i’m about to go miss some simple layups and take the walk of shame to fetch an air ball 🏀🔥 .. i should probably just stick to bodybuilding 😳💀

comment 12 star 239 2 weeks ago

Different #transformationtuesday coming at ya 👊🏼 i'm flexing in both the top and bottom pic and i am so beyond thankful for allllllll those thousands of push-ups and commandos now 🙌🏼 currently i'm not really following a plan and just kind of make up my workouts while i'm at the gym 🙈 i started my journey doing @kayla_itsines bikini body guide program and followed it to a t for about 10 months. i still throw in a few bbg workouts here and there. last week i did i did a bbg2.0 arm day for the first time in months and it kicked my butt! and i think i'm going to do another bbg arm day tonight. bbg definitely never gets easier and i'll forever be grateful for the program and #bbgcommunity 🤗 i now mostly do weight training with a mix of plyo/ body weight exercises. again it's just kind of my own thing, no guide or trainer, i have self educated on various/ new/ different exercises to try and incorporate. i do miss structure and sometimes worry that what i'm doing isn't organized well to properly meet my goals so i am considering trying a new program or workout structure soon. i have enjoyed simply honoring my body and the movement it craves in the moment for each day but i know it's time to up my game 💪🏼💕

comment 79 star 6,021 April 2017

Whoo! arm gains! i need them to lift my heavy self up😁 ate like c**p yesterday so, obviously flexing for visible abs today 😂 uhg. alright now time to get down to business and train. grab my whole outfit from @barbellvoodoo with code dragon10 🐉 have a great monday y'all 💪🏼 .
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#flexmonday#lol#hadtobeathingaftersunday#lazysunday#gainz#armgainz#trapqueen#crossfitgirl#crossfit#justtryingtogetlikethegamesathletes#doitordietrying#cfsd#dragonstrong#barbellvoodoo#barbellvoodooathlete#pink#girlyandstrong#hehe#shoulders

comment 21 star 1,336 May 2017

Did veganism speed up the muscle building process for anyone else or just me? 🌱💪🏼 ———————————————————
#shehulk #armgainz #vegangains #veganbodybuilding #vegan #growingfasternow #andmorefull #plantpowered #disciplined #hydratedaf

comment 13 star 179 March 2019

Cardio day (1600 hm) in austria 🇦🇹 tirol 🤗 my legs are hurting 😂
t shirt und hose von @natural_athlet
spart 10 prozent bei amazon mit jonathan10
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#armgainz #natural_athlet #tirolalps #shreddedforarms #shreddedunion

comment 70 star 1,521 September 2019

Let the semester begin📚 with my first day of classes almost complete, i already know this is gonna be a tough one but just gotta give it my best effort & that’s all i can ask for🤙🏻 as always, not gonna let school get in the way of gainz because without the gym my stress levels would skyrocket 🚀 after all, if you don’t have an hour a day to dedicate to bettering yourself, then i highly suggest you change things up for your own sake.
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who else feels as though the gym is their biggest stress reliever❓or is there something else that beats it❓lemme know in the comments below fam🤙🏻
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#alphalete #alphaleteathletics #becomebetter #1upnutrition #gymgrind #dailyworkout #begreat #inakapower #gymshark #gymsharktrain #bodybuildingmotivation #mondaymotivation #motivation💯 #armpump #vascular #backtoschool #leanmuscle #gainz #gainzzz #proudbutneversatisfied #armworkout #armgainz #jbanksfitness #fitfreak #fitfreaks

comment 56 star 303 August 2019

Worauf wartest du? mach deine arme unwiderstehlich! bei uns! *hust*
#bizeps #lauch #stolzaufmich #fitfamgermany #armgainz

comment 78 star 1,679 October 2019

Wassup fit fam🤙🏻 i’m gonna be honest, ya boy has been slacking big time since the semester began but it’s time to get back on track‼️ between a crazy class schedule, going to nashville & football games it’s been nearly impossible to stay on track diet wise but starting this week, i’m doing everything i can to get back on the gainz train💪🏻
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hopefully i’ll get back to my usual workout videos soon but it’s tough because the school gyms here are packed af😤 who else is having to deal with busy a*s gyms now that the semester has began❓
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what are your current goals❓lemme know in the comments below 💭 have a killer start to the week🤙🏻
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#alphalete #alphaleteathletics #becomebetter #1upnutrition #gymgrind #dailyworkout #begreat #inakapower #gymshark #gymsharktrain #bodybuildingmotivation #mondaymotivation #motivation💯 #armpump #vascular #backtoschool #leanmuscle #gainz #gainzzz #proudbutneversatisfied #armworkout #armgainz #jbanksfitness #fitfreak #fitfreaks

comment 44 star 292 September 2019

Stay hydrated 💧💧💧
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outfit by @gymshark 🦈🦈🦈
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#voorgoud #armworkout #armgains #armgains💪 #armgainz #gymshark #gymsharktrain #gymshark66 #fitfamnl #gymfocus #gymprogress #gympost #gymlifestyles #mindset #gymgoals

comment 12 star 208 8 hours ago

Them late night reverse grip forearm workouts paying off 👀

comment 28 star 151 14 hours ago

|pump work| find a way to enjoy your workouts, you’ll be more likely to continue working out and not dreading it. mindset is everything. don’t let weight loss be your only challenge. (can be a complete mind f*ck) challenge yourself to lift a certain amount of weight, do a certain height box jump or w/e. .
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everyday is a big day.
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@chocolatemuscle_ behind the lens .
#fitnesscoach #chiefs #chiefskingdom #arms #mindpump #dance #havefun #miketyson #nike #everydayisarmday #armgainz #fit #instafit #kcfit

comment 9 star 72 18 hours ago

Jeder will doch massive arme💪 hier sind ein paar übungen für den bizeps & trizeps🔥 kann ich nur empfehlen👌
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heute war ich endlich wieder im gym🙏 training war scheisse...aber besser wie kein training😉 ich hoffe bin bald wieder zu 100% fit🔋 ich wünsche euch noch einen erholsamen abend😊
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#armgainz #biceps #triceps #exercises #massivesoldier #msldr #teammsldr #livemassive #staymassive #staytrue #massive #bodybuilding #gymlife #trainhard #hardwork #nopainnogain #beastmode #aesthetics #gains #gym #workout #training #muscle #fitness #motivation

comment 3 star 82 22 hours ago

Fly away with success🔥🔥
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outfit by @gymshark 🦈🦈🦈
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#voorgoud #armworkout #armgains #armgains💪 #armgainz #gymshark #gymsharktrain #gymshark66 #fitfamnl #gymfocus #gymprogress #gympost #gymlifestyles #mindset #gymgoals

comment 13 star 332 Yesterday

One hour of workout is 4% of your day, no excuses. jdl #gym #armgainz #everydayisarmday #tricepsday #wawanoman #gncoman #supermass #physiquetraining

comment 8 star 86 Yesterday

✅👌🏻😴 db chest press
1. 90x8
2. 90x8
3. 90x8
4. 105x3-60x10
5. 105x5-60x10

incline db press:
1. 70x10
2. 70x10
3. 70x8
4. 7010
5. 70x10

upper cable flys
1. 27.5x20
2. 27.5x20
3. 27.5x20

lower cable flys
1. 17.5x10
2. 17.5x10
3. 17.5x10
mid cable flys:
1. 30x20
2. 25x20
3. 20x20
bicep giant set 3x15-20
(spider curls /db curls/ reverse curls )

tricep giant set 3x15-20
reverse grip push downs/single arm push downs/ over end tricep extensions
ake every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegendary

comment 0 star 89 Yesterday

🔥🔥armday everyday🔥🔥
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outfit by @gymshark 🦈🦈🦈
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#voorgoud #purewinst #gymgoal #gymfocus #mindset #mindmuscleconnection #goldsgym #gymshark #gymshark66 #armgains #armgainz #armgains💪

comment 17 star 323 2 days ago

Do the difficult things while they are easy and do the great things while they are small. a journey of a thousand miles must begin with a single step.🔥🔥🔥🌎🌎🌎🦅🦅🦅✈️✈️✈️🔥🔥🔥
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outfit by @gymshark 🦈🦈🦈
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#gymshark #gymshark66 #gymsharkspotted #gymsharktrain #armworkout #armgains #armworkouts #armgainz #armgains💪 #gymgoal #fitfamnl #fitness #gym

comment 19 star 221 3 days ago

You are in complete control of your dreams.....chase them ✨
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this weekend was amazing 🙏🏾
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#hgtv🌱 #dmvjko2020 #youngboss #femaleboss #gunshow #armgainz #showupandshowout #jko2020

comment 47 star 245 3 days ago

🔥🔥🔥succeed🔥🔥🔥
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outfit by @gymshark 🦈🦈🦈
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#gymshark #voorgoud #purewinst #gymgoal #gymgoals #gymtime #armworkout #armgains #armgainz #armgains💪 #biceps💪 #bicepsgainz

comment 25 star 234 4 days ago
comment 6 star 324 4 days ago

It isn’t much but it’s something! maybe all of that arm/shoulder intensive programming by coach brett is working! #nlcf #babygainz #armgainz #crossfitchick

comment 0 star 13 5 days ago

This year iam hungry for more 😈🦍 peep the arm vain. working on building the back and arms ! 🖤
showing y’all i ain’t just about just legs 🤣 i love working out upper body 🤓

#alphalete #alphaleteathletics #gainz #armgainz #upperbodyday #alphaleteleggins #befitgym #befitgymhouston #weworking #nutrion #gymaddicted #bodybuilding

comment 2 star 157 5 days ago

New pr 210kg deadlift🔥🔥
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outfit by @gymshark 🦈🦈🦈
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#gymshark66 #gymshark #gymsharktrain #deadlifting #deadlift #workout #armworkout #armgains #armworkouts #armgainz #armgains💪 #motivation #powerlifting #gainz

comment 23 star 191 5 days ago
comment 0 star 76 6 days ago

Shoulders done! ✅🤙🏻💰! push-press felt pretty good today! last week i did 5 sets of 120x5, tonight i cranked it up ton6-8 reps 🤙🏻🤙🏻. the last video was from last nights leg day workout. my weight pretty match stayed the same for entire workout. i did change the rep ranges a little tho.
push press:
1. 120x6
2. 120x8
3. 120x8
4. 120x8
5. 120x8

arnold press superset with wide bar front raises
1. 45x12/40x12
2. 45x12/40x12
3. 45x12/40x12
4. 46x12/40x12
5. 46x12/:0x12

lateral raises superset with rear delt flys.
1. 30x12/30x12
2. 30x12/30x12
3. 30x12/30x12

shrug
1. 90x12
2. 85x12
3. 85x12

make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegendary

comment 0 star 85 6 days ago

Let's go babyyyyy🔥🔥🔥🔥
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outfit by @gymshark 🦈🦈🦈
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#voorgoud #purewinst #armworkout #armgains #biceps💪 #bulking #armworkouts #armgainz #armgains💪 #gympower #workout #motivation #gymshark

comment 21 star 176 6 days ago

What's your favorite triceps exercise🤔🤔
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leave it in the comments⬇️⬇️
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outfit by @gymshark🦈🦈🦈
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#voorgoud #gymshark #gymsharktrain #triceps #tricepsday #tricepsworkout #armgains #armworkout #armworkouts #armworkouts #armgainz #armgains💪 #bodybuilder #motivation

comment 20 star 254 1 weeks ago

Let's get that arm gains poping🔥
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outfit by @vqfit 🦅🦅🦅
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#voorgoud #vqfit #triceps #tricepsday #tricepsworkout #tricepsexercise #armworkout #armgains #armworkouts #armgainz #armgains💪 #motivation #gymmotivation

comment 19 star 154 2 weeks ago

Brb i’m about to go miss some simple layups and take the walk of shame to fetch an air ball 🏀🔥 .. i should probably just stick to bodybuilding 😳💀

comment 12 star 239 2 weeks ago

Gymshark everyday 🦈🦈🦈
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outfit by @gymshark 🦈🦈🦈
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#gymshark #gymsharktrain #voorgoud #scoopieerbij #goldsgym #armworkout #armgains #armworkouts #armgainz #armgains💪 #bicepsgainz #joelbeukers #bodybuilder #bodybuilding

comment 18 star 237 2 weeks ago

This mug quote just hits you right in the feels i swear 😂😅🤣 oh well, i’ll just keep sipping on all the coffee and keep daydreaming of the donuts! happy monday everyone! obviously just the coffee wasn’t enough after being up with little man overnight so thank gawd for total war and moab for raising me from the dead to push through a decent arm workout this morning.
swipe ➡️ for this awesome deal going down today until midnight! all the military buffs are gonna love this one!
click the link in my bio to get yours!
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#thehigheststateofreadiness #redcon1 #fitfirefighter #redcon1tieroperator #onemissiononeteam #gymrat #weareredcon1 #whateverittakes #noexcuses #fitfam #armgainz #bodybuilding #totalwar #preworkoutislife #whatsinyourstack #bestinthebusiness #coffeeaddict #javajavajava #redcon1family #dadlife #caffeineaddict

comment 0 star 29 2 weeks ago

Day 12/66 🦈
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today was all about those arm gainz 💪🏼 especially after killing my legs & core on saturday 🥵😂
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workout is posted in my story (and workout highlight) go check it out 🤞🏼🤩
•••
#gymshark66

comment 6 star 76 2 weeks ago

Throw back to last year had a good physical body this year going much further in my progress being lean can't wait🔥🔥
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#gymshark #gymday #fitness #fitfamnl #voorgoud #armworkouts #armworkout #armgains #armgainz #armgains💪 #biceps💪 #bicepsgainz #motivation #gymmotivation #gains

comment 29 star 168 2 weeks ago

If you think lifting is dangerous, try being weak🔥🔥🔥👀👀👀
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outfit by @alphalete 🐺🐺🐺
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#alphalete #voorgoud #gymquotes #quotes #fitfamnl #dutchgainz #armgains #armworkout #armworkouts #armgainz #armgains💪 #pullday #bodybuilding #leantraining #leanbulk #mindset #gymselfie

comment 32 star 261 2 weeks ago

🖤healthy looks different on every body, this is important to remember. don’t compare your body to someone else’s body, god made us all different for a reason! train your body to see what it can look like!🖤
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💪🏽 it felt so good to be back in my gym! one of the most exciting parts of my day is to go workout 🏋🏽‍♀️ so hard that i feel so exhausted and sore; knowing i’m gaining results! i love to see how my body is shaping / sculpting and turning out! 💪🏽
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💋 fitness is like a relationship, you can’t cheat and expect it to work. you have to be dedicated.💋🤭 i felt spicy 🌶 today! .

#fitness #dedication #peaches🍑 #bootygoals #coreeverydamnday #invertedrows💪🏽 #armgainz #gymrat #workingonmysplitsgame #liftheavyshit #mentalhealth #gymshark #growth #faith #mychurch #legsfordays #silkysmooth #tingles #strongereveryday #justmeandtheiron #hotfireflames🔥🔥

comment 1 star 10 2 weeks ago

Diäten - und warum sie so individuell sind 🔀
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heute gehts um das thema diät. es gibt ja sehr viele diäten, die alle das gleiche versprechen: nämlich die beste zu sein, um schnell fett abzubauen. ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ➡️ fakt ist aber, egal welche diät du machst es zählt immer nur das kaloriendefizit. denn ohne kaloriendefizit gibt es keinen grund für deinen körper abzunehmen. ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀ ⚠️ warum gibt es dann so viele verschiedene diäten? ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀
viele diäten haben trotzdem ihre daseinsberechtigungen z.b low carb, ketogen, intermittent fasting, aber nicht alle. so individuell wie jeder körper ist, sind auch diäten. jeder empfindet anders und spricht besser oder schlechter auf verschiedene diäten an. manche frühstücken gerne, manche nicht. manche können nicht ohne kohlenhydrate, manche fühlen sich ohne sogar besser. ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀
➡️ mit der zeit lernst du deinen körper besser kennen und merkst was besser und schlechter klappt, denn grundsätzlich klappt jeder diät mit einem kaloriendefizit, wenn du sie durchziehst. ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀
✅ also hört auf euren körper. ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀
⚠️ folgt mir für hochwertigen fitness/ernährungscontent: @fitnessfalken
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📸💑: @riabeschoner
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#diet #diät #diäten #burnfat #f*t #abnehmen #glycogen #arms #armgainz #fitfamgermany #bizeps #coaching #trizeps #personaltraining #trainingspläne #fettverbrennung #sixpack #muskeln #schnellabnehmen #fettabnehmen #motivation #leistungssport #sport #personaltrainers #onlinepersonaltrainer #fitnessfalken •⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*werbung.

comment 9 star 192 2 weeks ago

Fly, 's for the win🔥🦅🔥✈️🔥
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outfit by @gymshark 🦈🦈🦈
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#voorgoud #gymshark #gymsharktrain #chestday #armworkout #armgains #armworkouts #armgainz #armgains💪 #workout #gym #fitness #chestflys #benchpress #bodybuilder #bodybuilding #gymworkout

comment 17 star 153 2 weeks ago

Arm day ⚡️bicep curls 3x15
⚡️tricep extensions 3x15
⚡️alternating db curls 3x15
⚡️wide bar pushdown 3x15
⚡️cable wide bar curls 3x12
⚡️single arm cable pushdown 3x12 each ⚡️alternating db hammer curls 3x10
⚡️rope extensions 3x15
#armgainz #biceps #triceps #gymshark #nikegang #curlsforthegirls #weekendpump #gymislife #fitness #bodybuilder #gainzdontstopbecauseitstheweekend #

comment 58 star 202 2 weeks ago

🍑 pit-shark
1. 270x10
2. 360x5
3. 360x5
4. 360x6
5. 360x6

stiff leg deadlifts
1. 70x12
2. 70x12
3. 80x12
4. 80x12
5. 80x12

laying hamstring curls
1. 100x12
2. 100x12
3. 80x15

single leg hamstring curls
1. 45x15
2. 35x20
3. 35x20

calf raises 90x15-20

make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegend

comment 1 star 61 2 weeks ago

Let the arms grow🔥🔥🔥
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#armworkout #armgains #armworkouts #armgainz #armgains💪 #bicepsgainz #biceps💪 #gymmotivation #gymgoal #kastnation #gymshark #voorgoud #basicfit

comment 24 star 183 2 weeks ago

Yesterday’s shoulder workout!

i decided to change up a few things. instead of military press, i did push-press, and i also added in some cable front raises.

i had a pretty solid lift, however i think i like seated military press more than push press.

shoulders
push press
1. 120x5
2. 120x5
3. 120x5
4. 120x5
5. 120x5

arnold press:
1. 50x10
2. 50x10
3. 50x10
4. 50x8
5. 50x8

cable front raises supper set with delt raises
1. 17.5x15/60x15
2. 22.5x15/60x15
3. 22.5x15/69x15

lateral raises superset with bent over flys
1. 20x15/20x15
2. 20x15/20x15
3. 20x15/20x15

face pulls superset with shrugs
1. 100x20/90x12-15
2. 120x15/90x12
3. 120x12/105x12

make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegend @gymshark

comment 0 star 90 2 weeks ago

I love u b**e but sometimes.......
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outfit by @gymshark 🦈🦈🦈
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i love u so much more than i kneww♥️♥️💋💋😘😘
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#couplegoals #couple #fitnesscouple #gymcouples #gymgoal #couplegoals💑 #couplegoal #armgains #armgainz #armworkout #armgains💪 #gymshark #gymsharktrain #gymsharkwomen

comment 21 star 233 2 weeks ago

Shoulder gains🔥🔥🔥
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outfit by @gymshark 🦈🦈
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#gymshark #shoulderworkouts #shouldergains #shoulderworkout #shoulderworkoutday #armworkout #armgains #armgainz #armworkouts #armgains💪 #kastnation #voorgoud

comment 18 star 141 2 weeks ago

Bodied arms today💪🏼 was going to do my normal routine but as i was hitting cardio i saw @mikerashid doing a arm circuit and i had to try it out💯
shit left me cooked‼️😭
good pump🏋🏻‍♂️needed it cause i’m starting to feel under the weather🤦🏻‍♂️ back at it tmrw tho to k**l some legs😤🦍
go try that #mwendocircuit if you want a sick arm pump 🤮🦾🔥
#armday#mikerashid#armpump#armgainz#grindordie#powerlifter#powerbuilder#bodybuilding#goldsgym#traininsane#easymoney#circuittraining#roguefitness#training#fitness#instafit#dadbod#fitfam#grind#workhardtrainharder#ravifitness

comment 23 star 94 2 weeks ago

🔥🔥🔥🔥stay true✔️💥💥💥
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outfit @alphalete 🐺🐺🐺
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#alphalete #armworkout #armgains #armworkouts #armgainz #armgains💪 #biceps💪 #biceps #bicepsgainz #fitfamnl #kastnation #voorgoud #bodybuilding #bodybuilder

comment 13 star 228 2 weeks ago

Heavy bag workout with client today helping with his conditioning on his weight loss journey throwing these hands is helping him burn a lot more calories then sitting or walking on cardio machines so why not give it and try and see for yourself. if your ready to start your fitness journey and want to add a bit of what osofit brings to the table dm me and i'll get back to you.

#gymflow #armgainz #muscleandflow #workout #gymgrind #beastmode #gymquotes #fitlife #boxing #heavybagworkout #padwork #weightlossjourney #determination #fattoslim #gogetter #cardio #followforfollowback #osofit #jdgyms #personaltrainer #onelife #onebody #onechance @jdgyms

comment 3 star 84 2 weeks ago

Quad officially blasted!
hack squat superset with lunges
1. 180x5/body weight (10)
2. 180x5/35lbs (each hand)x10
3. 180x5/35lbsx10
4. 180x5/35lbsx10
5. 180x5/35lbsx10

leg extensions
toes pointed forward
1. 120x15
2. 120x15
3. 120x15

toes pointed out
1. 120x15
2. 120x15
3. 120x15

toe pointed inward
1. 120x15
2. 130x15
3. 130x15

single leg extension
1. 55x15
2. 55x15
3. 55x15

1. 40x20

make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegend

comment 0 star 101 2 weeks ago
comment 2 star 11 3 weeks ago

🔥🔥🔥bulky arms💥💥💥
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outfit @vqfit 🦖🦖🦖
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#vqfit #armworkout #armgains #armworkouts #armgainz #armgains💪 #biceps💪 #biceps #tricepsworkout #tricepsday #tricepsexercise #voorgoud #mindset #mindmuscleconnection #posing

comment 15 star 211 3 weeks ago

Gymdaily=dailygains✔️👌🔥💥
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outfit @gymshark 🦈🦈🦈
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#gymsharktrain #gymshark #voorgoud #armgains #armworkout #armworkouts #armgainz #armgains💪 #bulky #bulking #motivation #model #gymmotivation #ronniecoleman #bodybuilding #gainz #kastnation

comment 24 star 218 3 weeks ago

Da war ich noch schön prall 😢🤣
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heute ist’s leider etwas stressig, deswegen kein informativer text. dafür gibts im nächsten post wieder hochwertige infos für euch 🤓⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⚠️ folgt mir für hochwertigen fitness/ernährungscontent: @fitnessfalken
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📸💑: @riabeschoner
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#prall #glykogen #gainz #gains #glykogenspeicher #fructose #glycogen #arms #armgainz #fitfamgermany #bizeps #coaching #trizeps #personaltraining #trainingspläne #planung #sixpack #muskeln #fordmustangv8 #v8power #motivation #leistungssport #sport #personaltrainers #onlinepersonaltrainer #fitnessfalken •⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*werbung.

comment 7 star 137 3 weeks ago

Hii all! sorry about the delay in posting my workouts!
last night i had an amazing chest workout! i was able to go super heavy on db press so that was awesome! i’ve been struggling with the 105lbs for that passed few weeks. i got 8 total reps, with 4 of those without a spot. overall, it was a pretty successful gym session.

legs however wasn’t as successful. but i stayed focus and pushed through the workout.

chest: db press:
1. 80x10
2. 90x8
3. 105x4
4. 105x4
5. 80x6/56x4

incline press
1. 110x10
2. 130x10
3. 180x10
4. 180x10

mid cable flys
1. 30x15
2. 30x15
3. 30x15

upper cable fly’a
1. 40x20
2. 50x15
3. 50x15

lower cable flys
1. 30x15
2. 30x15
3. 30x15

bicep giant set (spider curls/hammer curls/concentration curls)
1. 40x20/20x20/20x20
2. 50x15/25x20/20x20
3. 50x16/25x20/25x20

tricep giant set (push downs/single arm/overhead)
1. 42.5x20/12.5x20/32.5x20
2. 52.5x20/17.5x10-12.5x10/42.5x20
3. 52.5x20/22.5x3-17.5x6-12.5x8/47.5x20

make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegend

comment 2 star 87 3 weeks ago

Happy tuesday!
i be up in the gym, just working on my fitness💪🏽.
lets make 2020 the year without bat wings and giggly arms.🙌🏽
and to start i brought to you an easy peasy bicep & tricep routine👊🏽.
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. 8 moves 12 reps each
4 sets.
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don’t forget to
save/ share / tag & slay 🙌🏽
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.#armday #armworkout #armtraining #armgains #armgainz #upperbodyworkout #bicepsandtriceps #bicepandtricepworkout #bisandtris #bicepandtricepexercises #nomorebatwings #nomoreexcuses #nomoregigglyarms #armvideo #gymvideos #gymtime#gymgains #veganforlife #vegantrainer#vegangains💪 #veganandproud

comment 4 star 76 3 weeks ago

Arm gains in cunstruction🔥🔥🔥🔥🔥🔥💥💥💥💥💥💥
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#voorgoud #purewinst #armworkout #armgains #armworkouts #armgainz #armgains💪 #biceps💪 #biceps #gymshark #motivation #gymmotivation #bodybuilding #bodybuilder #gymlover💕 #gains

comment 18 star 167 3 weeks ago

Super back workout🔥🔥🔥
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outfit @gymshark 🦈🦈🦈
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try this short but good back workout and u will have a good pump do these exersices 4x12 every one of them✔️💪🔥💥
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#backworkouts #backdaygains #backworkout #backday #armworkout #armgains #armworkouts #armgainz #armgains💪 #workout #gymshark #voorgoud #mindmuscleconnection #gains #fitfamnl

comment 17 star 232 3 weeks ago
comment 0 star 26 3 weeks ago

Let those shoulders grow🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥__________________________________
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#gymshark #voorgoud #shoulderworkout #shouldergains #shoulderworkouts #shoulderworkoutday #armworkout #armgains #armworkouts #armgainz #armgains💪 #bodybuilding #mindmuscleconnection #gymgoal #gymgoals #mindset

comment 19 star 186 3 weeks ago

Let's goooo🔥🔥🔥🔥
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outfit @gymshark 🦈🦈🦈
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#voorgoud #purewinst #pullday #goldsgym #armworkout #armgains #armworkouts #armgainz #armgains💪 #gymsharktrain #gymshark #biceps #biceps💪

comment 19 star 240 3 weeks ago

Some shoulder/arm progress 💪🏼. three pictures. 2013 & 2016 & 2019. progress takes time and most importantly eating for your goals. i spent a long while eating low calories and i’ve made the most progress in the last year!! no more noodle arms...at least when i flex lol #progresstakestime #eatforyourgoals #fitness #progress #bulking #fitrn #rn #shouldergains #armgainz #growingseason #workout #upperbody #gainz #transformation #progressnotperfection #gainingweightiscool

comment 2 star 33 3 weeks ago

Forearm gainz sind real 😂🏋🏼
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oft sehe ich im fitnesstudio menschen die ihre unterarme trainieren und auch den nacken, besonders anfänger. deswegen geht es heute, um diese beiden muskelgruppen und ob du sie einzeln trainieren musst. ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ➡️ zuallererst müssen wir differenzieren. bist du anfänger oder fortgeschrittener? ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀
1️⃣als fortgeschrittener (nein nicht 6 monate training😅), differenzieren sich nach einiger zeit schwachstellen hinaus. dann kann ein separates training dieser beiden muskelgruppen sinn machen. fortgeschrittener = ca. 2-3 jahre training ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀
2️⃣ als anfänger ist das training dieser beiden muskelgruppen nicht sinnvoll. in einem ganzkörperplan, den du als anfänger machen solltest, ist ohnehin kein platz dafür. die einzige ausnahme ist, wenn eine der beiden muskelgruppen hinterherhinkt. bei mir waren es die unterarme beim schrägbankdrücken, wodurch ich die hanteln nicht mehr festhalten konnte. in diesem fall macht ein separates training sinn. ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀ ✅ besonders beim kreuzheben habt ihr die beiden muskegruppen sehr stark involviert. also macht euer kreuzheben, steigert euch und ihr werdet (in den meisten fällen) kein separates training brauchen. ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀ ⠀
⚠️ folgt mir für hochwertigen fitness/ernährungscontent: @fitnessfalken
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📸💑: @riabeschoner
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#fordmustang #fordmustanggt #gainz #gains #mustang #forearm #forearmgains #arms #armgainz #fitfamgermany #bizeps #coaching #trizeps #personaltraining #trainingspläne #planung #sixpack #muskeln #fordmustangv8 #v8power #motivation #leistungssport #sport #personaltrainers #onlinepersonaltrainer #fitnessfalken •⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*werbung.

comment 24 star 232 3 weeks ago

Arm day done✅😂. i had to change up the exercise for close grip bench. all the good benches presses were taken so i used a pair dumbbell with a closer grip instead.
db close grip press
1. 70x8
2. 70x10
3. 75x8
4. 75x8
5. 75x8

giant set set (tricep push downs/ dips / over press
1. 37.5x20/10/27.5x20
2. 42.5x20/8/32.5x20
3. 52.5x12/10/42.5x15
4. 47.5x12/10/42.5x15
5. 47.5x12/10/37.5x12

superset( supermans/single arm tricep extension)
1. 14x20/12.5x20
2. 15.5x20/15x15
3. 15.5x20/15.5x20
4. 15.5x20/15.5x20
5. 15.5x20/15.5x20

bicep giant set:
rope hammer curls/db curls/wide bar curls
1. 32.5x20/15x20/30x20
2. 32.5x20/15x20/30x20
3. 32.5x20/15x20/30x20
4. 32.5x20/15x20/30x20
5. 32.5x20/15x20/30x20

reverse curls
1. 40x20
2. 40x20
3. 40x20
4. 40x20
5. 40x20

make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegend

comment 0 star 117 3 weeks ago

Backday gainzzz🔥🔥🔥
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outfit @gymshark 🦈🦈🦈
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#backdaygains #backworkouts #backworkout #backday #armworkout #armgains #armworkouts #armgainz #armgains💪 #voorgoud #gymshark #gymsharktrain #mindset #mindmuscleconnection

comment 9 star 147 3 weeks ago

Shoulders done! arms coming up tonight!
1. 135x10/35x20
2. 135x10/35x20
3. 140x6/35x20
4. 140x6/35x20
5. 140x3-115x3/35x20

arnold press
1. 55x8/90x10
2. 55x8/90x10
3. 55x8/90x4-60x4
4. 55x8/90x4-60x4
5. 55x8/80x10

lateral raises supper last with rear delt flys
1. 20x10/20x10
2. 25x10/25x20
3. 30x10/30x10-20x10-15x10

shrugs
1. 75x15
2. 80x10
3. 75x20

make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegend

comment 0 star 86 3 weeks ago

Stretch and squize 🔥👅💥
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outfit @gymshark 🦈🦈🦈
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#voorgoud #armworkout #backdaygains #backday #backworkout #backworkouts #gymshark #gymsharktrain #armworkouts #armgains #armgainz #armgains💪 #gymgoal #mindset #mindmuscleconnection

comment 22 star 166 3 weeks ago

Now we know coach jordan is new to all of y’all, but she certainly isn’t new to otf! 🧡
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today marks her 2 year anniversary at our sister studio, @otfdecatur and we’re blessed to have her coaching at our studio now too!
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who has taken a class already with coach jordan?!
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#exercise #orangetheory #otf #orangetheoryfitness #fitlife #fitness #armgainz #coach #personalfitness #newyear #2020 #armgoals

comment 9 star 75 3 weeks ago

Making pictures while my b**e is working h*****n those back gains😂😂👌👌💪💪🔥🔥
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outfit @gymshark 🦈🦈🦈
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#voorgoud #purewinst #scoopieerbij #shredded #shreddedunion #gymshark #gymsharktrain #makavelimotivation #armworkout #armgains #armworkouts #armgainz #armgains💪 #shreddiet #getshredded

comment 17 star 293 3 weeks ago
comment 0 star 16 3 weeks ago

Today starting again with lean training that means eating good and clean foods🍉🥦🥬 getting cardio in again😥 let's see if we are getting leaner than last year!!!
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outfit @gymshark 🦈🦈🦈
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#armgainz #armworkouts #armworkout #armgains #armgains💪 #voorgoud #gymshark #tricepsworkout #triceps #tricepsday #tricepsexercise #gym #leanbulk #leantraining #gymgoals #gymgoal

comment 14 star 161 4 weeks ago

Last quad workout in 2019!
happy new year y’all!
hack squat superset with lunges
1. 165x10/25x15 each leg
2. 200x10/35x15 each leg
3. 200x10/35x15 each leg
4. 200x10/35x15 each leg
5. 200x10/35x15 each leg

single leg extensions
1. 40x20
2. 45x25
3. 45x25

leg extensions
1. mid/out/inn 60x10
2. 60x10-50x10
3. 60x10-50x10

calf raises 3x15-20

make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegend

comment 0 star 62 4 weeks ago

Last nights chest workout was incredible! i felt strong and all the weight moved pretty good!

i added in some floor presses to really hit the chest hard! also to help build up that bench strength!
db chest press
warm up-45x2x10-15
1. 75x10
2. 80x10
3. 90x6
4. 105x2-70x10
5. 90x6
6. 90x6
7. 90x4-70x5

floor press:
1. 135x10
2. 145x10
3. 185x5
4. 185x5
5. 185x5
6. 185x2-135x5
7. 135x10

hammer strength incline press
1. 140x10
2. 140x8
3. 140x6
4. 110x10
5. 110x8

mid cable flys:
1. 25x20
2. 30x15-15x15
3. 30x15-15x15

upper cable flat
1. 45x20
2. 50x15
3. 50x15

lower cable fly’s
1. 30x20
2. 30x20
3. 30x20

bicep giant set:
3x20-25reps
spider curls/hammer curls/reverse curls

tricep giant set:
tricep push downs/overhead press/ single arm tricep extension
make every single rep count!
@vigilance_hero_training #vibefitnesstraining #powerlifte #leanthicc #bodybuilder #fitnessjourney #supersets #feeltheburn #fullaf #arms #curls #biceps #triceps #chest #legs #back #core #training #wegotgoals
#armgainz #volume #staydedicated #stayfocused #keeponkeepingon #transformation #belegendary

comment 2 star 67 4 weeks ago