#armday photos & videos

1.8m Posts

GOT TO GET IT IN!
Even when the facility is below standard. You must improvise, adapt and stay focus. THEN TAKE A DAM SHOWER!! 😂
Spoiled IZ guy!!!
@sherpal1219 #armday

GOT TO GET IT IN!
Even when the facility is below standard. You must improvise, adapt and stay focus. THEN TAKE A DAM SHOWER!! 😂
Spoiled IZ guy!!!
@sherpal1219 #armday

Put the Guns out💪

#fitfam heute wurden die arme trainert jeweils 3 Übungen für Bizeps und Trizeps 🤙🤙🤙 🔥🔥🔥🔥🔥🔥🔥🔥 wenn ihr dieses geile massive Shirt haben wollt bestellt es auf der seite von @massivesoldier  und mit dem Code THOMMY10 spart ihr nochmals 10% 🔥🔥🔥🔥🔥🔥 #massive #msldr #bodybuilding #armday #bodybuilder #big #support #supplements #npc #ifbb #offseason # Aufbau #sundaymood #gym80 #fitspo #fitfam #timetogrow #tflex #influencer #teammassivesoldier

Put the Guns out💪

#fitfam heute wurden die arme trainert jeweils 3 Übungen für Bizeps und Trizeps 🤙🤙🤙 🔥🔥🔥🔥🔥🔥🔥🔥 wenn ihr dieses geile massive Shirt haben wollt bestellt es auf der seite von @massivesoldier und mit dem Code THOMMY10 spart ihr nochmals 10% 🔥🔥🔥🔥🔥🔥 #massive #msldr #bodybuilding #armday #bodybuilder #big #support #supplements #npc #ifbb #offseason # Aufbau #sundaymood #gym80 #fitspo #fitfam #timetogrow #tflex #influencer #teammassivesoldier

Arms from last, last friday! Save to try later 💪🏼 My current Favorite Arms exercise routine and a solid routine to build your arms up for a beginner or intermediate!
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🔸️Bicep Curls 3✖10
🔸️Tricep Pushdowns 3✖10
🔸️Hammer Curls 3✖8
🔸️EZ Bar Skull Crushers 3✖8
🔸️DB Shoulder Press 3✖6 each hand
🔸️Shoulder Plate Pulls 3✖8
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#armday #fitness #gym #bodybuilding #workout #motivation #fitfam #biceps #gymlife #fitnessmotivation #fit #legday #triceps #gains #armworkout #chestday #arms #gymmotivation #girlswholift #fitspo #bodybuilder #gymtime #beastmode #muscle #strength #shredded #gymshark #pump

Arms from last, last friday! Save to try later 💪🏼 My current Favorite Arms exercise routine and a solid routine to build your arms up for a beginner or intermediate!
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🔸️Bicep Curls 3✖10
🔸️Tricep Pushdowns 3✖10
🔸️Hammer Curls 3✖8
🔸️EZ Bar Skull Crushers 3✖8
🔸️DB Shoulder Press 3✖6 each hand
🔸️Shoulder Plate Pulls 3✖8
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#armday #fitness #gym #bodybuilding #workout #motivation #fitfam #biceps #gymlife #fitnessmotivation #fit #legday #triceps #gains #armworkout #chestday #arms #gymmotivation #girlswholift #fitspo #bodybuilder #gymtime #beastmode #muscle #strength #shredded #gymshark #pump

Figured id post something real subtle. Get your diet, supplements, and training in check and the growth will come 🥰🥰
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#fit #fitness #arms #armday #17
#gymshark #dontskiplegday #shredded #bulking #alphalete

Figured id post something real subtle. Get your diet, supplements, and training in check and the growth will come 🥰🥰
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#fit #fitness #arms #armday #17
#gymshark #dontskiplegday #shredded #bulking #alphalete

Gotta get those arms to grow! #gymlife #marines #fitness #armday

Gotta get those arms to grow! #gymlife #marines #fitness #armday

Moi je rêve j'accomplie même si je crève imcompris.

Je repars dès demain sur une diète irréprochable je ne laisserai rien au hazard pour la fin d'année avec @joe_chauvan

Moi je rêve j'accomplie même si je crève imcompris.

Je repars dès demain sur une diète irréprochable je ne laisserai rien au hazard pour la fin d'année avec @joe_chauvan

If you’re not doing the things that are hard and pushing yourself you’re not growing! Failure is where you grow. When something is tough or you fail that is when your fire should be lit more to tackle that on! No matter how long you’ve been bodybuilding or how great your physique is complacency is not accepted! Choose to be bigger and better everyday!  P.S. if you’re needing a new playlist at the gym check out @laurenforshehulk playlist on @spotify it’s 🔥🔥
#theforgekc #legday #tilyoucollapse #bodybuilding#fitfam#fitness#fitnessathlete#fitnesslifestyle#fitgirls#strongissexy#fitnessmotivation#flex#fitness#muscles#armday #backworkout #fitnessmodel #fitnessaddict #fitnessgirl #fitnessjourney #fitnesslife #fitnessfreak #fitnessgoals #fitnessgear #fitnessinspiration #fitnessgirls #fitnessbody #fitnesswomen #fitnessmodels#fitnessphysique

If you’re not doing the things that are hard and pushing yourself you’re not growing! Failure is where you grow. When something is tough or you fail that is when your fire should be lit more to tackle that on! No matter how long you’ve been bodybuilding or how great your physique is complacency is not accepted! Choose to be bigger and better everyday! P.S. if you’re needing a new playlist at the gym check out @laurenforshehulk playlist on @spotify it’s 🔥🔥
#theforgekc #legday #tilyoucollapse #bodybuilding #fitfam #fitness #fitnessathlete #fitnesslifestyle #fitgirls #strongissexy #fitnessmotivation #flex #fitness #muscles #armday #backworkout #fitnessmodel #fitnessaddict #fitnessgirl #fitnessjourney #fitnesslife #fitnessfreak #fitnessgoals #fitnessgear #fitnessinspiration #fitnessgirls #fitnessbody #fitnesswomen #fitnessmodels #fitnessphysique

Reposted from @mightyhel (@get_regrann) -  I'm working my hardest and using all the knowledge I've learned over the past decades to bring the best version of me to the stage.  I have a dream and finally following my heart to live my life to the full with no regrets or 'what could of beens '. Have a great weekend everybody 🤗❤😁
#believeinyourself #nevergiveup
#roadtoolympia #ifbbproleague #womensphysique #gym #contestprep #hwmf #bigbiceps #femalebiceps #bigback #mostmuscular #flexing #gymlife #strongwomen #posedown #doublebiceps #oldschoolbodybuilding #forearms #womenwithmuscle #muscle #armday - #regrann

Reposted from @mightyhel (@get_regrann) - I'm working my hardest and using all the knowledge I've learned over the past decades to bring the best version of me to the stage. I have a dream and finally following my heart to live my life to the full with no regrets or 'what could of beens '. Have a great weekend everybody 🤗❤😁
#believeinyourself #nevergiveup
#roadtoolympia #ifbbproleague #womensphysique #gym #contestprep #hwmf #bigbiceps #femalebiceps #bigback #mostmuscular #flexing #gymlife #strongwomen #posedown #doublebiceps #oldschoolbodybuilding #forearms #womenwithmuscle #muscle #armday - #regrann

Um pouquinho de hoje 😍😍
@laris.arauujo vc é top demaaaaiss! 💪🏻😘
#boraficarfortinha #armday #absday #hipertrofiafeminina

Um pouquinho de hoje 😍😍
@laris.arauujo vc é top demaaaaiss! 💪🏻😘
#boraficarfortinha #armday #absday #hipertrofiafeminina

What’re you doing with your life if you’re not doing plate curls for a superset 🤔😂 try this next time you do arm day. Make sure arms are fully extended at the bottom and elbows are close to body. Good pump. More videos to come😄

#armday #getbettertoday #doubledays #fitfam #fitnessjourney

What’re you doing with your life if you’re not doing plate curls for a superset 🤔😂 try this next time you do arm day. Make sure arms are fully extended at the bottom and elbows are close to body. Good pump. More videos to come😄

#armday #getbettertoday #doubledays #fitfam #fitnessjourney

牛角麵包製造機
攝手 @jaco.chen 
#三頭 
#tricepsworkout 
#armday 
#isthatallyougot 
#hellno
what's there better to do in between sets???? 📷
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#armday #exercise #sweatyworkout #vegan #plantbased #workout #weightloss #motivation #fitness

what's there better to do in between sets???? 📷
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#armday #exercise #sweatyworkout #vegan #plantbased #workout #weightloss #motivation #fitness

Killed my shoulders/arms yesterday at work.  Loving this new workout @brieraefit1 my arms were done after this lol 💪 #shoulderworkout #buildingboulders #gymlife #fitness #instafit #fitmilitarywomen #supportmilitarymuscle #fitnesslife #girlswholift #fitnessinstructor #fitgirls #fitlife #fitwomen #fitnessfreaks #armday #DeadliftDiva
• On step at a time•
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#gym #sundaygym #armday #gymmotivation #justdoit

• On step at a time•
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#gym #sundaygym #armday #gymmotivation #justdoit

Who’s up for 100 reps of biceps. Here is a great burn and challenge.
**Start with the 2.5lbs for 10 reps, increasing the weight with each set until you hit 10 sets.
**Do the reverse for Triceps, starting with the weight you did for your 10th set, and work your way back down!!
#inyourfacemotivation #health #41andfit #noexcuses #superset #armday #fitness #beastmode #fukexcuses

Who’s up for 100 reps of biceps. Here is a great burn and challenge.
**Start with the 2.5lbs for 10 reps, increasing the weight with each set until you hit 10 sets.
**Do the reverse for Triceps, starting with the weight you did for your 10th set, and work your way back down!!
#inyourfacemotivation #health #41andfit #noexcuses #superset #armday #fitness #beastmode #fukexcuses

Matchy, matchy 💃🏻🕺🏼😎
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Betterbodies sure know there thing with comfortable and good looking outfits🤗

Matchy, matchy 💃🏻🕺🏼😎
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Betterbodies sure know there thing with comfortable and good looking outfits🤗

Before Monday rolls in, I’ve got an arm workout for you that you have got to try in the new week! Especially because I filmed this one in the rain before having to move everything inside, so you’ve got to save this just for my commitment to your workout!😜😅⁣
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1️⃣Squat and clean - this one is a little bit of a glute burner too, as you squat bring your dumbbell to the floor and bring it up into a press position as you come out of that squat⁣
2️⃣Put a resistance band around your wrists and bring your arms into a flexed position. You don’t need to bring your arms to a full right angle as smaller movements at a controlled pace will prove more strenuous ⁣
3️⃣Renegade row and pushups - in a press up position bring one arm into a row, perform a push-up in between each row and try to be as still in your hips as possible. Especially if you have circular dumbbells like mine that just slide around everywhere⁣
4️⃣Tricep push-up pulses - the movement here is really small and really affective. Send your elbows backwards and perform very shallow but frequent pushups ⁣
5️⃣Shoulder push-ups - in downward dog position, take your elbows backwards and bring your forehead towards the ground ⁣
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These push-up variations and added moves are absolute killers and whether your workout is in the rain or not, I know it will be brilliant!✨

Before Monday rolls in, I’ve got an arm workout for you that you have got to try in the new week! Especially because I filmed this one in the rain before having to move everything inside, so you’ve got to save this just for my commitment to your workout!😜😅⁣

1️⃣Squat and clean - this one is a little bit of a glute burner too, as you squat bring your dumbbell to the floor and bring it up into a press position as you come out of that squat⁣
2️⃣Put a resistance band around your wrists and bring your arms into a flexed position. You don’t need to bring your arms to a full right angle as smaller movements at a controlled pace will prove more strenuous ⁣
3️⃣Renegade row and pushups - in a press up position bring one arm into a row, perform a push-up in between each row and try to be as still in your hips as possible. Especially if you have circular dumbbells like mine that just slide around everywhere⁣
4️⃣Tricep push-up pulses - the movement here is really small and really affective. Send your elbows backwards and perform very shallow but frequent pushups ⁣
5️⃣Shoulder push-ups - in downward dog position, take your elbows backwards and bring your forehead towards the ground ⁣

These push-up variations and added moves are absolute killers and whether your workout is in the rain or not, I know it will be brilliant!✨

@kingtrav_

Sunday Funday
Always  retraining your muscles for better Results!

Arm Curls 4 Sets of 12 40/50 lbs
Shoulder Extensions 4 Sets of 8 20/30 lbs
Tricep Extensions 4 Sets of 10 50/60 lbs
Olympic Curls ( Favorite Arm workout ) 4 Sets of 10 40/50 lbs 
#armday #workoutcircuit #muscleandfitness
#livefit #fitnessmotivation #healthiswealth #shoulderblast #workhard

@kingtrav_

Sunday Funday
Always retraining your muscles for better Results!

Arm Curls 4 Sets of 12 40/50 lbs
Shoulder Extensions 4 Sets of 8 20/30 lbs
Tricep Extensions 4 Sets of 10 50/60 lbs
Olympic Curls ( Favorite Arm workout ) 4 Sets of 10 40/50 lbs
#armday #workoutcircuit #muscleandfitness
#livefit #fitnessmotivation #healthiswealth #shoulderblast #workhard

Triceps

Check out the video where I use an alien grip on the dip bars to activate “my” triceps better. May not be for everyone but I feel more activation this way.
#triceps #horseshoe #pfit #arm #muscle #fitlife #piccionifitness #armday #garagegym

Triceps

Check out the video where I use an alien grip on the dip bars to activate “my” triceps better. May not be for everyone but I feel more activation this way.
#triceps #horseshoe #pfit #arm #muscle #fitlife #piccionifitness #armday #garagegym

Brunch was a ham (P), light cheese (other part HExA), jalapeño (HELLO) omelette (P) with half a tin of Spaghetti hoops (1). Dinner is @slimmingworld chips (F) and @aldi_ireland sweet potato burger (0.5). Did some baking too so had a few small cookies (pics to follow) so synning at 7 for those. Currently on 8.5 syns.
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#slimmingworld #onemealatatime #swfam #slimmingjourney #slimmingworldinsta #weightlossjourney #fooddiary #gymlife #sw #gains #armday #legday #onplan

Brunch was a ham (P), light cheese (other part HExA), jalapeño (HELLO) omelette (P) with half a tin of Spaghetti hoops (1). Dinner is @slimmingworld chips (F) and @aldi_ireland sweet potato burger (0.5). Did some baking too so had a few small cookies (pics to follow) so synning at 7 for those. Currently on 8.5 syns.
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#slimmingworld #onemealatatime #swfam #slimmingjourney #slimmingworldinsta #weightlossjourney #fooddiary #gymlife #sw #gains #armday #legday #onplan

Not a bad week of eating and working out... 71 cals under so pretty much a maintenance week.
I worked out 5 days in a row and my shoulder knew it! @teamrafitness was supportive as ever and so it’s been two days rest, relaxing and stretching.
Hopefully doing a leg day tomorrow will give it full chance to heal up then I can do a solid week of workouts 💪🏻
Tomorrow I’m hoping for anything but a gain tbh - then I have one week before my hols.
I’m heavier than I would like to be so hopefully two weeks or hard work and I can get to 71-73kgs...
Have a bodyscan on 28th August so will be interesting to see if I have put on any lean muscle since my last one in May..
#diet #dietplan #eat #eating #gains #lean #fat #workout #gym #personaltrainer #personaldevelopment #snapfitness #snapfitnesssittingbourne #teamraffitness #cardio #armsworkout #backworkout #legday #cheatday #chestday #armday #shoulder #mealprep #food #healthyfood

Not a bad week of eating and working out... 71 cals under so pretty much a maintenance week.
I worked out 5 days in a row and my shoulder knew it! @teamrafitness was supportive as ever and so it’s been two days rest, relaxing and stretching.
Hopefully doing a leg day tomorrow will give it full chance to heal up then I can do a solid week of workouts 💪🏻
Tomorrow I’m hoping for anything but a gain tbh - then I have one week before my hols.
I’m heavier than I would like to be so hopefully two weeks or hard work and I can get to 71-73kgs...
Have a bodyscan on 28th August so will be interesting to see if I have put on any lean muscle since my last one in May..
#diet #dietplan #eat #eating #gains #lean #fat #workout #gym #personaltrainer #personaldevelopment #snapfitness #snapfitnesssittingbourne #teamraffitness #cardio #armsworkout #backworkout #legday #cheatday #chestday #armday #shoulder #mealprep #food #healthyfood

Dear arms...please grow already...#armday this morning followed by a little bit of cardio and washing the truck. Time for haircut, grocery shopping and another good day! #thegrindathletics #tattoos #tattoo #beard #beardgang #hardworkworks

Dear arms...please grow already... #armday this morning followed by a little bit of cardio and washing the truck. Time for haircut, grocery shopping and another good day! #thegrindathletics #tattoos #tattoo #beard #beardgang #hardworkworks

Final call!! It’s time for you to start the journey with me! ⭐️ New 8 week format
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⭐️ the weather is changing, holidays are coming up, it’s time to work on changing your habits now!!
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⭐️my round starts tomorrow!!
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#fatloss #weightlosstransformation #fwtfl #fasterwaywithdeana #carbcycling #saturdaytreat #fitmom #fitdad #liftingweightsisfun #newmindset #newgoals #crushinggoals #strongisthenewskinny #wholefoods #fwtflgetsresults #fasterwaytofatloss #loveyourself #moreenergy #funwithcommunity #toneitup #faithandfitness #fitlifestyle #kentuckystrong #fasterwaytofatlossvip #ondemandworkouts #familygoals #hiitworkout #armday #legday

Final call!! It’s time for you to start the journey with me! ⭐️ New 8 week format
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⭐️ the weather is changing, holidays are coming up, it’s time to work on changing your habits now!!
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⭐️my round starts tomorrow!!
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#fatloss #weightlosstransformation #fwtfl #fasterwaywithdeana #carbcycling #saturdaytreat #fitmom #fitdad #liftingweightsisfun #newmindset #newgoals #crushinggoals #strongisthenewskinny #wholefoods #fwtflgetsresults #fasterwaytofatloss #loveyourself #moreenergy #funwithcommunity #toneitup #faithandfitness #fitlifestyle #kentuckystrong #fasterwaytofatlossvip #ondemandworkouts #familygoals #hiitworkout #armday #legday

It's arm day up in here.

I don't train forearms....these were built from years of heavy lifting without straps but I have learned nowadays to incorporate lifting straps to help target my back.

Training wise to keep my physique balanced and avoid injury 😜.... .... although I can't deny a big arm with big forearms does look impressive 😎

#bodybuilding #womensphysique #classicbodybuilding #forearms #biceps #triceps #armday #ifbb #teamscitec #scitecnutrition #teamcrazy

It's arm day up in here.

I don't train forearms....these were built from years of heavy lifting without straps but I have learned nowadays to incorporate lifting straps to help target my back.

Training wise to keep my physique balanced and avoid injury 😜.... .... although I can't deny a big arm with big forearms does look impressive 😎

#bodybuilding #womensphysique #classicbodybuilding #forearms #biceps #triceps #armday #ifbb #teamscitec #scitecnutrition #teamcrazy

Amazing armday, my arms have never been so pumped before. It was such an Amazing feeling. Posing with my little bro @_mikkel.brodersen_ 🏆🏆
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Use my code “SimonB” for a 10% discount on @vxsgymwear

Amazing armday, my arms have never been so pumped before. It was such an Amazing feeling. Posing with my little bro @_mikkel.brodersen_ 🏆🏆
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Use my code “SimonB” for a 10% discount on @vxsgymwear

Simple Yet So Effective! For 15 minutes! #JustTrain

Simple Yet So Effective! For 15 minutes! #JustTrain

Welp ... failed that one I guess (135kg), goal were 5reps only got 3.7897reps, but the backdown 5's with 120kg were nice and smooth 😅so I got that going for me ...
Not much to way here, enjoy the fail!

Welp ... failed that one I guess (135kg), goal were 5reps only got 3.7897reps, but the backdown 5's with 120kg were nice and smooth 😅so I got that going for me ...
Not much to way here, enjoy the fail!

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back and arms day
More rows concentrating
로우 루틴으로 더 집중해서 💪
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5 sets wide chin-up over than 12 reps
supersets 5 sets bb front shrugs 8-12
5세트 와일드친업 12회 넘게
슈퍼세트로 5세트 바벨프론트쉬러그 8-12회
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5 sets under grips bb rows 8-12
5세트 바벨로우 8-12회
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4 sets T-bar rows wide grips 8-10
4세트 티바로우와일드그립 8-10회
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4 sets close grips seated rows 10-12
4세트 클로즈그립시티드로우 10-12회
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4 sets wide grips pulldown 10-12
4세트 와일드그립풀다운 10-12회
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4 sets cable pushdown 10-12
4 sets cable curl 10-12
4세트 케이블푸쉬다운 10-12회
4세트 케이블컬 10-12회
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4 sets cable rope pushdown 8-10
4 sets bb curls 8-10
4세트 케이블로프푸쉬다운 8-10회
4세트 바벨컬 8-10회
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#fitness #fit #gym #gymlife #dietlife #backday #armday #workoutdiary #운동스타그램 #운동루틴 #헬스타그램 #등운동 #팔운동 #다이어트 #운동일기

//
back and arms day
More rows concentrating
로우 루틴으로 더 집중해서 💪
//
5 sets wide chin-up over than 12 reps
supersets 5 sets bb front shrugs 8-12
5세트 와일드친업 12회 넘게
슈퍼세트로 5세트 바벨프론트쉬러그 8-12회
//
5 sets under grips bb rows 8-12
5세트 바벨로우 8-12회
//
4 sets T-bar rows wide grips 8-10
4세트 티바로우와일드그립 8-10회
//
4 sets close grips seated rows 10-12
4세트 클로즈그립시티드로우 10-12회
//
4 sets wide grips pulldown 10-12
4세트 와일드그립풀다운 10-12회
//
4 sets cable pushdown 10-12
4 sets cable curl 10-12
4세트 케이블푸쉬다운 10-12회
4세트 케이블컬 10-12회
//
4 sets cable rope pushdown 8-10
4 sets bb curls 8-10
4세트 케이블로프푸쉬다운 8-10회
4세트 바벨컬 8-10회
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#fitness #fit #gym #gymlife #dietlife #backday #armday #workoutdiary #운동스타그램 #운동루틴 #헬스타그램 #등운동 #팔운동 #다이어트 #운동일기

After a super busy, super hectic week last week traveling on business and working a ton of hours, it feels so good to be home and back to my gym! .
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Got in such a great lift this morning and it burns soo good🔥💯
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Sending you all the most amazing #sundayfunday vibes and hope it’s a great day whether you get a workout in, meal prep, or just take some time for self-love! 😘😘
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#workforit #nodaysoff #noexcuses #justdoit #fitnessjourney #fitness #fitnessmotivation #fitnessmodel #fit #girlswholift #girlswholiftheavy #chickswholift #sunday #armworkout #armday #bodybuilding #bootybuilding #homesweethome #fitnesstransformation #entrepreneur #tampa #florida

After a super busy, super hectic week last week traveling on business and working a ton of hours, it feels so good to be home and back to my gym! .
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Got in such a great lift this morning and it burns soo good🔥💯
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Sending you all the most amazing #sundayfunday vibes and hope it’s a great day whether you get a workout in, meal prep, or just take some time for self-love! 😘😘





#workforit #nodaysoff #noexcuses #justdoit #fitnessjourney #fitness #fitnessmotivation #fitnessmodel #fit #girlswholift #girlswholiftheavy #chickswholift #sunday #armworkout #armday #bodybuilding #bootybuilding #homesweethome #fitnesstransformation #entrepreneur #tampa #florida

Back day is the best day💪⁠
.⁠ How much do you weigh? Comment below 👇⁠
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👉 Follow @global_strength 🔥⁠
👉 Follow @global_strength 🔥⁠
👉 Follow @global_strength 🔥⁠
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Via ⁠
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#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #musclemodel
Tell me what’s on your mind & I promise I will listen.

Tell me what’s on your mind & I promise I will listen.

Sunday vibes, Love the gym on Sundays......usually it’s just me and the gym. Beginning the week strong. 💪🏽 #fitchick #motivation💯 #strongerbytheday #sexymoms #cantstopwontstop #gymlife #gymlifestyles #girlswholift #armdayworkout #armday

Sunday vibes, Love the gym on Sundays......usually it’s just me and the gym. Beginning the week strong. 💪🏽 #fitchick #motivation 💯 #strongerbytheday #sexymoms #cantstopwontstop #gymlife #gymlifestyles #girlswholift #armdayworkout #armday

Smashing the Trisets with @hxlxj 
#fitness #trainwithwinners #health #armday #motivation