Nshape Fitx America

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Dead Dead Weight Push-Up

#NshapeFitnessAmerica #America #InShape #Fitness #Faith #Family #Relationships #Tiktoc #exercise #womenshealth #men #mentalhealth #instructions #directions #howtotiktok #workout #tipsandtricks #tipsforgirls #hacks

2025/12/29 Edited to

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A woman takes a mirror selfie, showcasing her transformed physique in a two-piece swimsuit, representing her 'after' weight loss state. The text overlay reads 'TO THIS'.

This image outlines the Monday and Tuesday workout plan, including full-body strength exercises like squats and push-ups, and cardio and core exercises such as bicycle crunches.

Weight Loss Workout 💪

I went from 190 to 130 lbs using a workout plan I created myself and it WORKS! 💪🏼 But let me be real with you: it's not just about working out. Eating healthy is KEY to get results 🥗. I’ve been at it for 5 months and the transformation has been amazing! Everyone’s journey is different, but if

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Follow for more!!♥️

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Beginner weight training workout

Sumo squat: 3 sets of 12-20 reps - Start with a wide stance, toes pointed out - Hold the dumbbell on the floor between your legs - Stand up by pushing hard through your mid foot - Come back down and repeat Lat pulldown: 3 sets of 10-12 reps - Keeping your back straight, lean back slightly

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5 exercises you MUST do for your weight loss goals

Sets and Reps 🔥 When selecting exercises for women I always consider two things: 1️⃣: Incorporating movements that keep you mobile and functional for healthy living 2️⃣: Adding exercises that target your rogrm areas like, thigh, back and belly fat! This is an example of a few of the ex

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How I lost weight and kept my 🍑

𝐅𝐮𝐥𝐥 𝐝𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫! I am no personal trainer nor a nutritionist. Here are some breakfast meals and quick tips on how I lost 47lbs and grew a rounder dump truck 🍑😛⬇️⬇️⬇️ 1. Genetics🧬: Yes, genetics do play a significant role in shaping your body, but that doesn't mean you can't make impr

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A collage showcasing four high-protein Asian breakfast options: tofu pouch sushi, folding onigiri sandwiches, eggy pot stickers, and a plate with rice balls and tamagoyaki.

Three folding onigiri sandwiches, wrapped in plastic, are displayed on a white plate, revealing layers of rice, seaweed, and various fillings like meat, egg, and vegetables.

A four-panel guide illustrates making folding onigiri sandwiches: cutting seaweed, adding ingredients, folding the seaweed, and then wrapping and cutting the finished sandwich.

Easy & Delicious Asian Weight Loss Breakfast 🍙🍣

I've been so obsessed with Asian-inspired breakfast for my weight loss! Hugh protein low fat and so fulfilling😍 ✨folding onigiri rice sandwich ✨onirgiri/rice balls & tamagoyaki/egg roll Making the egg roll may need a little practice but it's so worth it! So soft and fluffy😋I also a

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A person taking a mirror selfie, showing their appearance at 175 lbs, with text overlay 'How I went from this'. A mandala tapestry is visible in the background.

A person taking a mirror selfie in a bathroom, showing their transformed appearance at 110 lbs, with text overlay 'To this'.

A text-based image outlining the 7-Day Meal Plan for Monday, Tuesday, and Wednesday, including breakfast, lunch, snack, and dinner options.

Weight loss Workout & Diet 💪🥗

This post is for people who are struggling to lose weight and need help to lose it! My whole life I’ve struggled with loving myself because i had a slow metabolism + thyroid issues which caused me to gain weight. I realized that it was time to finally fix this. Being on a strict diet & workout

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A person's legs are shown on a leg press machine in a gym, with text overlays about healthy weight gain, quick tips for women, and building muscle.

Various healthy, calorie-dense foods like a protein bar, water drops, lemon, protein chips, and rice are displayed, illustrating the focus on healthy weight gain and consulting a professional.

An assortment of nutrient-rich snacks, including peanut butter crunch, chickpea puffs, protein pastry, protein chips, a vanilla protein shake, and a banana, emphasizes frequent snacking.

Easy, Healthy Weight Gain for Building Muscle💪👟🍋

If you’re looking to put on weight, whether it’s to reach a healthier BMI, build muscle, or simply feel stronger, there are so many ways to do it that don’t involve chowing down on junk food or empty calories. Think of it as fueling up on high-quality energy and nutrients that will make you feel am

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A person in a plank position is shown above a weekly weight loss workout routine. The routine details daily exercises like sit-ups, push-ups, squats, lunges, jumping jacks, planks, crunches, wall sits, and butt kicks from Monday to Saturday, with varying repetitions and durations.

Weight loss Work Out Routine

#weightlossworkout #lossweightfromhome #weightlossexercise #weightlossworkouts #slimdownjourney #timetoloseweight #summerbod #bodytransformation #bodytransformation #loseweightfromhome

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Text outlining '1. FUEL UR BODY LIKE U LOVE IT' with advice on hydration, adding colorful foods, and swapping comfort foods for lighter alternatives to feel good.

Text outlining '2. MOVE LIKE U MEAN IT' with advice to make movement fun, start small but be consistent, and incorporate stretching and strengthening exercises.

Lazy Girl’s Glow Up Guide to a HOT GIRL Summer! ✨👙

Alright, besties. We need to have a serious talk. Winter has been doing what winter does best—keeping us curled up under blankets, eating all the comfort food, skipping workouts, and letting self-care slide. And honestly? No shame in it. We needed the cozy era. But now? It’s time to wake up. It’

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define your abs with this body weight circuit ✨

Your abs are ultimately made in the kitchen but having a solid core routine will help tighten up your core and define your abs! This body weight circuit has been a go to in order to help tone my mid section! 3 rounds of the following: - Bicycle crunch x20 - Straight legged sit up x10 - Dea

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A pair of white sneakers, black dumbbells, and a water bottle on a dark surface, framed by flames and snowflakes. The title "How to Properly WarmUp & Cool Down" is prominently displayed with a lemon icon.

Text outlines warm-up and cool-down routines for walking, including dynamic and static stretches. A smartwatch displays a "Time to Walk Dolly Parton" workout, indicating a 25-minute duration.

Text details warm-up and cool-down routines for running, listing dynamic and static stretches. A smartwatch shows "Outdoor Walk" and "Outdoor Run" workout options with open goals.

Get the MOST Out of Your Workouts by Warming Up❤️‍🔥❄️

If you're looking to get the most out of your workouts and avoid unnecessary injuries, you've got to nail your warm-up and cool-down routines. Trust me, these steps are non-negotiable if you want to stay in the game and feel great. Let me break it down for you in a simple, no-BS way. ‼️W

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A first-person view of legs on an exercise mat, with text overlay indicating 'Pilates From Home', '1 Hour', '60 min', 'Calories 450', and '3 levels', suggesting a home Pilates workout with calorie burn and difficulty options.

An infographic titled 'PILATES WORKOUT' displaying various Pilates exercises categorized by 'TOTAL BODY', 'UPPER BODY', 'CORE', and 'LOWER BODY', with illustrations for each movement.

An infographic titled 'YOGA ROUTINE for GLUTES + LEGS', illustrating 15 yoga poses like Fire Hydrant Kick, High Lunge, Warrior II, and Bridge, with instructions for holding and repeating poses.

✨Lose Weight and Tone your Body with Pilates✨

Beginner, Intermediate and Advanced 60 minute workouts below💕 ✨Beginner✨ 💕Warm-Up (10 minutes): 🌸Deep Breathing: Begin with deep breathing exercises, inhaling through your nose and exhaling through your mouth to relax and prepare your body. 🌸Cat-Cow Stretch: Move into gentle cat-cow str

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A golden-brown, crispy Weightloss Philly Cheesesteak Crunch Wrap, cut to reveal the savory steak and veggie filling. The image features the recipe title "Weightloss Philly Cheesesteak Crunch Wrap."

Weight-Loss Cheesesteak Crunch Wrap

Ingredients (per wrap): 💗 4–5 oz thinly sliced sirloin steak 💗 ½ green bell pepper, sliced thin 💗 ¼ onion, sliced thin 💗 1 garlic clove, minced (or sub ½ tsp garlic powder) 💗 1 Carb Balance wheat wrap (large) 💗 1–2 tbsp Tostitos queso (light layer for flavor) 💗 1 tbsp grated Parmesa

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Spiritual Detox-Cut the Dead Weight & Realign ✨〰️

Ever feel like you’re carrying energy that isn’t even yours? Like your mind is cluttered, your body feels off, and your intuition is quieter than usual? 🤔 That’s not just stress-that’s a spiritual buildup, and your soul is telling you it’s time to detox. 🫧🧼🧹 A spiritual detox isn’t about bur

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A collage featuring a person on a treadmill with multiple images of Taylor Swift in various performance outfits. The title reads 'Taylor Swift Eras Tour Treadmill Workouts' with 'Treadmill Workouts' highlighted in a white box.

A 30-minute Taylor Swift treadmill workout plan is displayed over an image of Taylor Swift on stage with confetti. The plan lists songs, durations, incline, and speed settings for each segment.

Part one of a 70-minute Taylor Swift treadmill workout plan is shown over a sandy beach background. It lists song titles, incline, and speed settings for the first half of the workout.

Lose Weight with ✨Taylor Swift ✨Treadmill Workouts

Notes: ✨Adjusting Workout Order, Incline, and Speed✨ It's important to customize the workout to your fitness level and goals. Feel free to rearrange the order of exercises, adjust the incline, or modify the speed settings. For example, if you're new to treadmill workouts, you migh

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The BEST Beginner’s Guide to Weight Loss & The Gym

Starting your fitness journey can be intimidating—I get it. Walking into a gym full of machines, weights, and people who look like they’ve been working out for years can feel overwhelming. But trust me, you don’t need to know everything or feel completely confident to start making progress. You jus

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This image categorizes carbs for weight loss into healthy (e.g., whole wheat, oats), fast (e.g., white rice, pasta), and unhealthy (e.g., donuts, pizza crust), with calorie information. It advises to eat healthy carbs, moderate fast carbs, and avoid unhealthy ones.

This image classifies protein sources for weight loss into good (e.g., boiled egg, chicken breast), moderate (e.g., pork tenderloin, salmon), and to avoid (e.g., porkbelly, fried chicken), including calorie counts.

This image lists fats for weight loss, advising moderation for healthy fats like avocado and olive oil, and avoidance for unhealthy fats such as margarine, fried foods, and cream cakes, with nutritional details.

The Ultimate Weight Loss Formula🌟

Diet + Exercise + Lifestyle Habits — here’s the ultimate summary! 🔥 ✅ Diet 1⃣ Carbs 🔥 Focus on whole grains. You can have small amounts of clean fast-digesting carbs, but try to avoid low-quality carbs like fried rice or instant noodles. 2⃣ Protein 🔥 Protein is crucial during weight loss. Some

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A person in pink leggings and a white top stands in a gym, looking down at their midsection. Overlay text asks, "Let's Talk Cardio Or Weights? Which is better for weight loss?" and lists options like Weights, Treadmill, Jump rope, Elliptical, and More.

Text discusses calorie burn differences between cardio and weight training, noting that cardio burns more calories per session, while weight training boosts metabolism and offers a significant post-workout calorie burn for up to 38 hours.

Text explains that HIIT burns 25-30% more calories than other exercises and that combining cardio with weights is most effective for weight, fat loss, and muscle gain, as weight training alone is not as effective.

❤️‍🔥Ways to Lose Weight and Burn Fat❤️‍🔥

Research suggests that relying solely on weight training isn’t as effective as incorporating cardio into your fitness routine. It's disheartening to see some "fitness experts" on this app pushing weightlifting as the exclusive solution, only to promote their own programs. As someone

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5 HACKS TO BUILD MUSCLE AND LOSE WEIGHT🔥

❗️READ ME TO LEARN❗️ Here are 5 hacks to help you build muscle and lose weight at the same time: 1️⃣: Use the 80/20 eating rule. Get 80% of your diet from whole, nutrient-dense foods, and 20% of your diet from your other favourite foods. This will make your weight loss more sustainable and

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A person in athletic wear stands next to a punching bag, with text overlaying 'Summer Bodies are Made In Winter' and labels for 'Core', 'Upper Body', 'Glutes', 'Legs'.

Lists of glute and leg exercises are shown alongside two notes on crumpled paper about healthy weight loss rates (1-2 lbs/week, 20-40 lbs in 5 months) and recommended weekly exercise (150 mins moderate/75 mins vigorous aerobic + 2+ days strength).

Line drawings illustrate various leg exercises including Barbell Squat, Dumbbell Lunges, Leg Press, Machine Hack Squat, Sumo/Pli Dumbbell Squat, and Dumbbell Deadlift, demonstrating proper form for each.

Weight Loss Tips for Summer Body Goals

Losing weight in a healthy and sustainable way generally involves creating a calorie deficit. A safe rate of weight loss is about 1-2 pounds per week. In a 5-month period, you could aim for a total weight loss of approximately 20-40 pounds, considering the recommended rate. However, individual fact

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Full body weight loss workout 🌸

Workout 1. Squat to Press (Thruster) – 12 reps 2. Push-Up to Down Dog – 10 reps 3. Reverse Lunge + Rotation (hold weight optional) – 10 each side 4. Bear Crawl or Shoulder Taps 5. Jump Squats or Step-Ups #fullbodyweightlossworkout #bodytransformationchallenge #mealprep #healthyhabits

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90-Day Weight Loss Challenge 🏋🏽‍♀️✨

Embarking on a journey towards a healthier, happier you begins with a commitment to prioritize self-care and make sustainable lifestyle changes. 💪🏼 Every step forward is a testament to your resilience and determination. Remember, it's not just about shedding pounds, but about cultivating a p

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Body Recomp: Same weight different you

First: I am 5’1. A year ago, I was 136 lbs (62 kg), but it wasn’t in a way I was proud of. I had lost my home, my job, and had to put school on hold. It was one of the hardest years of my life, and I coped by binge eating, jumping from 119 lbs to 136 lbs. Since then, I’ve worked hard to shed t

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WAYS TO PROGRESS IN THE GYM (besides ⬆️weight)

5 top ways to progress in the gym besides going up in weight. These are my favorite ways to continue with progressive overload when I feel like I can’t go any heavier on certain exercises comment if you have any questions or want me to elaborate!! #perosnaltraining #onlinecoaching #

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A person in workout attire stands in a gym mirror reflection, with overlay text "Weight Loss Hacks" and "How to effectively lose and manage your weight: Nutrition, Exercises, Mindset."

A list detailing a 60-minute HIIT workout, including a 10-minute warm-up with exercises like jogging, jumping jacks, and bodyweight squats, followed by the first 40-minute main workout circuit.

A continuation of the 60-minute HIIT workout, outlining Circuit 2 (high knees, bicycle crunches), Circuit 3 (mountain climbers, Russian twists), and the beginning of the 10-minute cool-down.

How to Burn Fat & Lose Weight for a Better You

Losing weight and targeting fat in specific areas like the stomach can be challenging, but with the right approach, you can see results. Here are some of my favorite hacks for tackling fitness, nutrition, and mindset to shed weight: ✨Move your body✨ It's not just about breaking a sweat; i

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A woman in workout attire stands in a gym, holding a dumbbell. The image features text overlays "basic beginner FULL BODY WORKOUT USING WEIGHTS," indicating the article's topic.

A woman performs a sumo squat in a gym, holding a dumbbell between her legs. The text overlay specifies "SUMO SQUAT 3 sets of 12-20 reps," detailing the exercise and its recommended sets and reps.

A woman performs a lat pulldown exercise on a machine in a gym. The text overlay reads "LAT PULLDOWN 3 sets of 10-12 reps," indicating the exercise and its recommended sets and reps.

Full body workout for beginner weight training

These staple exercises will work your whole body and help with the fundamentals of lifting! Sumo squat: 3 sets of 12-20 reps - Start with a wide stance, toes pointed out - Hold the dumbbell on the floor between your legs - Stand up by pushing hard through your mid foot - Come back down and r

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A woman in a bikini squats on a sandy beach with the ocean and mountains in the background. Text overlay reads 'Weight Loss Soft Gym' and 'Why You Don't Need to Lift Heavy to Look Hot', introducing the article's theme.

A text note defines the 'Soft Gym Method' as a fitness approach using moderate resistance, high reps, and joint-friendly movements for lean muscle tone, calorie burning, and hormone balance, focusing on form and aesthetics.

A text note explains the science behind 'Soft Gym Training,' detailing how high reps with low to moderate weight (40-60% of 1-rep max) train Type I muscle fibers for endurance, definition, and fat loss.

The Gentle Girl’s Guide to Weight Loss and Toning🔥

Soft gym style isn't an official term, but it's a trending, beginner-friendly approach to fitness that prioritizes low to moderate weights and high reps—think pilates meets light resistance training or toning-style strength work. It’s also known as: * Toning workouts * Low-load, high-vo

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🔥 Sample weight loss friendly Workout 👇🏽

But first, did you hear? Next Monday at 7 PM CST, I'll be going live on IG to drop the early details of my newest app and answer all of your questions. Will you be there? Let me know if the comments. So excited!! 🔥Sample Workouts 👇🏽 🏋🏽‍♂️ Monday Push up 3 x 12 Dumbell Fron

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Biggest mistakes made while trying to lose weight

These are some of the mistakes I made while trying to lose weight! #wellness #fitness #weightloss #workout #healthylifestyle #wellnesslifestyle #wellnesshabits #healthyhabits

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A woman in blue workout attire stands in a gym, facing away from the camera, next to a cable machine. Overlay text reads "PUSH WORKOUT shoulders | triceps | chest," indicating the focus of the workout routine.

Two frames show a woman performing an incline dumbbell press on an inclined bench. The left frame shows the dumbbells at face level, and the right shows them pushed upwards. Text describes the exercise, sets, reps, and form cues.

Two frames show a woman performing a dumbbell shoulder press on an inclined seat. The left frame shows dumbbells at shoulder height, and the right shows them pressed overhead. Text describes the exercise, sets, reps, and form cues.

Push Workout for your shoulders, triceps, & chest

Don't skip push day! Check out this workout: Incline dumbbell press: 3 sets of 6-10 reps - Set a bench inclined about 30°- 45° - Begin with your dumbbells at face level, with elbows slightly tucked in - Push the dumbbells upwards and inwards, over your face - Slowly bring them back down

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🚷underestimate the power of body weight workouts💦

💬 In this video, I show you four different killer bodyweight workouts with power jumps‼️ 🐸 💪🏻 I was struggling so much when I first started doing these six months ago. I did five jumps of each, and I could only handle it two times. Now, I am at ten jumps, 5x each. 😮‍💨 💚 Loving yourself enough

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A collage showcasing budget-friendly weight loss hacks, including a spoon with powder, money, a berberine supplement bottle, a green tea box, and a sweat suit, all promoting affordable ways to achieve weight loss goals.

A laptop screen displaying a ChatGPT interface with a grocery list, illustrating how to use the AI to create affordable, high-protein, and veggie-rich meal plans for weight loss.

A hand holding a leopard-print water bottle, emphasizing the importance of drinking water to flush toxins, curb cravings, and burn fat, suggesting a cute cup for accountability.

HOW TO LOSE WEIGHT WHEN MONEY IS TIGHT! 🥲💰

Hey besties! 💸✨ If you’ve been putting off your weight loss journey because you think it requires $$$, let me snatch that excuse right out of your hands. I’m here to show you that you don’t need a personal trainer, a Whole Foods membership, or some bougie juice cleanse to hit your goals. You just n

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RDL Romanian Dead Lift Tutorial

RDLs — slight knee bend, push hips back, lower slow, feel the hamstring stretch, squeeze glutes at the top 🍑🔥 3–4 sets x 8–12 reps Slow on the way down. Control the weight. Grow the glutes. #RDL #GluteWorkout #LegDay #Lemon8

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StairMaster Circuit for Weight Loss

I love using the StairMaster as an additional form of cardio during weight loss. It’s more interesting to me than the treadmill and I feel so accomplished after only a few minutes on it. But if I do for more than 5 minutes at the same pace, I start to get bored. So, I came up with this super si

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A collage titled 'HOW TO ACTUALLY Glow Up THIS FALL' featuring skincare products, a fasting bar, a pumpkin spice tea box, and a shopping cart, illustrating various aspects of a fall glow-up routine.

A box of 'Intermittent Fasting Bar' by ProLon, with three individual bars in chocolate chip, nuts + honey, and coconut macadamia flavors. Text explains using the Litely app for 16:8 fasting to lose weight and heal the digestive system.

A shopping cart filled with groceries, including produce, dairy, and packaged goods, organized in fabric bins. Text highlights using the Litely Food Scanner to make healthy eating easy and watch what you eat.

YOUR GUIDE TO GLOW UP THIS FALL! 🍂✨

Alright, besties—let’s talk Fall Glow-Up! Because while everyone’s out here focusing on summer glow-ups, let’s be real: fall is the underrated season to get your life together. It’s cozy, it’s pumpkin-spiced, and it’s the perfect time to level up. So if you’re ready to get your skin glowing, shed s

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A hand is shown against a gym background with text about keeping hands soft and callus-free. Categories like lotion, SPF, exfoliation, and callus prevention are listed, alongside images of hand cream and a sugar scrub.

A tube of foot cream and a dollop of cream are displayed in a gym setting. Text explains that foot lotion's intensive moisturizing properties can deeply hydrate and restore suppleness to dry hands.

Three tubes of hand cream with SPF are shown in a gym. Text emphasizes that daily SPF protects skin from harmful UV rays, reducing the risk of premature aging and skin damage.

Get Soft & Callus-Free Hands While Weight Lifting💅

Why I choose to use foot lotions on my hands❓ 🦶Thick foot lotions often contain higher concentrations of moisturizing agents and emollients designed to deeply hydrate and nourish rough, dry skin. 🦶When applied to the hands, these formulations can provide intense moisture and create a protect

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A top-down view of a person's feet in sneakers on a treadmill, with red text overlaying the belt that reads "Cardio For Weight Loss". A small graphic of a skier and text "2024-2025 Sexy girl @Winter Arc" are also visible.

Text discussing setting winter weight loss goals, including short-term and long-term objectives. Below the text, a graphic of a female cross-country skier is shown with the overlay "CALORIE BURN CROSS COUNTRY SKIING 576 CBPH".

Text detailing cardio workouts suitable for the gym, such as treadmill intervals, stationary bikes, ellipticals, and stair climbers. Below the text, a graphic of a hockey stick and puck is shown with the overlay "BURN CALORIE HOCKEY 549 CBPH".

Winter Arc That Actually Burns Fat & Weight Loss⛷️⛸️

Winter can be a tough season for maintaining a fitness routine. Cold weather, shorter days, and endless holiday temptations make it easy to slip into a sedentary lifestyle. However, winter also offers unique opportunities to embark on a transformative fitness journey. With cardio-focused activities

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Perfect your push ups 🧘🏾‍♀️🤸🏽‍♂️

I tried the alternate and it didn’t end well for me, with using a door lol, so I would say be careful when doing the alternate 1. Setting Up the Resistance Band: - Attach the resistance band to the top or middle bar of the squat rack. Ensure it's securely fastened and won't slip. - A

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☆ dead eyes makeup tut ☆

reminder : you don't have to do any of the extras like concealer or contour and stuff, or you can do more it's really up to you ! these are just what I do, so do whatever your more comfortable with :) to start I would do your regular skin care then follow w some primer next put c

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YouTubers That Helped Me Lose Weight Pt 2! 💪

Hey yall. Here’s part 2 to YouTubers that helped me lose 18 lbs now down 21 lbs!!!! As I expressed in the first post, I’m a single mom of 4. I never have time to go to the gym so I decided to do home workouts. I’m now down to 21 pounds and I did it all at home!! Check out part 1 (if you haven’t) to

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A collage of four images showing women performing various resistance training exercises, including kettlebell deadlifts, squats, cable triceps pushdowns, and dumbbell rows. The central text reads "PROGRESSIVE RESISTANCE TRAINING."

A collage of four images featuring healthy meals and supplements, including a salmon bowl, avocado toast with eggs, oatmeal, creatine, and magnesium. The central text reads "TIME CARBS AROUND WORKOUTS."

How To Lose Weight AND Get Toned By Summer

1. Prioritize progressive resistance training 🏋️‍♀️ Don’t just do cardio — lifting weights or using resistance bands builds lean muscle. Muscle increases metabolism, sculpts your body, and gives that toned summer look. Aim for full-body strength 3–4x per week, focusing on compound movements like s

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HOW I ADD WEIGHT WITHOUT INJURIES

To carefully add weight over the course of 3 weeks, follow this progressive approach: Week 1: Intense Load with Reps Drop - Goal:Push your muscles to adapt to heavier weight while gradually increasing volume. - How to do it: - at the end of your usual 3 sets, for your forth set Increase t

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Lose weight at home in 1 week ⛹👊

#lemon8fitness #exerciseroutine #getfit

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Stiff Dead Lifts

Stiff Dead lifts 4x 12/10/8/6 Each time increasing weight Texas #deadlifts #deadlift

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