Im still getting the lay of the land, but I’m excited and ready — LFG 1️⃣Superset Single leg press 4x8/10 Calf raises 4xamap 2️⃣Hamstring curls 4x6/8 3️⃣Leg extension 4xamap 4️⃣Squats 4x6/8 5️⃣BW pistol & dragon squat practice- amap

The pump was 👌 Do your warm up! 1️⃣Hip abductions 3x20 2️⃣Hip thrusts 4x6/8 w hold 3️⃣RDL 3x8/10 4️⃣Step ups 3x8/10 5️⃣Cable kick backs 4x12/15

DO YOUR WARM UP 1️⃣Hip thrusts w pulse 4xamap 2️⃣RDL 4x8/10 3️⃣Step ups 4x12 4️⃣Cable kickbacks 4x12/15 Consistently challenging yourself with heavy weights and pushing your limits, you will undoubtedly witness incredible transformations in your strength and physique over time! Just b

First & foremost GET THAT WARM UP DONE 🫵 1️⃣ pull ups 4x amap 2️⃣ rope face pulls 4x 10/12 3️⃣ single arm seated row 4x 8/10 4️⃣ single arm row 4x 6/8 5️⃣ bicep curls 3x amap Ngl watchimg these videos back had me feeling a little proud 🥹 I never imagined making it this far in my

Make sure yall have enough in the tank for this one 1️⃣ Hip abductions 4x20 2️⃣ Hamstring curl & standing lunges 4x10, 20 3️⃣Barbell squat & calf raises 4x8/10, AMAP 4️⃣Step ups 3x8/10 5️⃣Leg extensions & pistol squat 4x12, AMAP 6️⃣Cable kick back 4x15

It’s tough 😏 1️⃣ barbell hip thrust 3x8/10 w 10 sec hold 2️⃣rdls 3x6/8 3️⃣sumo squat 3x12 4️⃣step ups 3x12 5️⃣cable kick back 3x12/15 duration:1h 15min (can get it done in 1h!)

1️⃣Push ups 3x12/15 2️⃣Bench press 3x 8 3️⃣Bent over row 3x 10 4️⃣Lateral raises 3x 12 5️⃣Shoulder press 3x 8/10 6️⃣Bicep curls 3x amap 7️⃣Tricep dips 3x amap

How many pull ups can you do? #pullups

Push day (shoulder, chest, tri) 🧡 1️⃣Push ups 3x amap 2️⃣Incline bench press 3x 8/10 3️⃣Tricep push down 3x 10/12 4️⃣Superset Upright row 3x 8/10 push press 3x amap 5️⃣Lateral raises 3x amap .