#backday

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Back to reality, let’s get some deadlifts done before work ✅ 🏋🏼‍♀️

Back to reality, let’s get some deadlifts done before work ✅ 🏋🏼‍♀️

Happy birthday to me 🎂🤪 I turned 24 today which means I only have 2 more years till I’m booted off my parents insurance 😅 Thank you all for the birthday wishes it means a lot! 
If you're feeling extra nice my Venmo is @ benpetersen2514 😜 and my PayPal is in the link in my bio 🤷🏼‍♂️
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#fit #fitnessmotivation #fitnessjourney #fitnessmodel #fitlife #fitlifestyle #fitmotivation #gym #gymlife #gymmotivation #workout #workoutroutine #workoutinspo #healthylifestyle #health #backday #chestday #legday #gymworkouts #workoutgrind #fitnation #fitfoodie #nutrition #fitnesscoaching #training #trainingmotivation #gymmotivation #fitgoals #fitnessgoals

Happy birthday to me 🎂🤪 I turned 24 today which means I only have 2 more years till I’m booted off my parents insurance 😅 Thank you all for the birthday wishes it means a lot!
If you're feeling extra nice my Venmo is @ benpetersen2514 😜 and my PayPal is in the link in my bio 🤷🏼‍♂️
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#fit #fitnessmotivation #fitnessjourney #fitnessmodel #fitlife #fitlifestyle #fitmotivation #gym #gymlife #gymmotivation #workout #workoutroutine #workoutinspo #healthylifestyle #health #backday #chestday #legday #gymworkouts #workoutgrind #fitnation #fitfoodie #nutrition #fitnesscoaching #training #trainingmotivation #gymmotivation #fitgoals #fitnessgoals

It’s officially Christmas time!
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The first chocolate selection box made an appearance at work today and was left in arms length of my desk.
My gosh... the smell alone 🤤 so flipping good!
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It’s amazing how a tub of Quality Street can make an even better working environment.
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I ate more chocolate than I actually fancied today but had a great back and core session this evening. I had so much energy and increased some of my weights too.
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To summarise...
Chocolate hides the scent of a slightly musty office.
Chocolate creates a happy workforce.
Chocolate makes you active at work (reaching or even walking to/from the box).
Chocolate increases productivity.
Chocolate helps build muscle.
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Okay.... these are not facts BUT let’s enjoy this festive period!
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Wearing @beaybl | code LAURAFIT
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#fitnessgirl #fitnessmotivation #fitspo #gains #girlgains #gainsgainsgains #gymlife #weightliftingwomen #gymrat #fitlife #fitnessgirl #instafit #abs #girlswholift #health #healthylifestyle #gymoutfits #fitness #fitfam #postworkout #gymwear #fitnesslife #gainsta #workout #instafitnesss #athlete #lifting #aybl #chocolate #backday @qualitystreetuki

It’s officially Christmas time!
.
The first chocolate selection box made an appearance at work today and was left in arms length of my desk.
My gosh... the smell alone 🤤 so flipping good!
.
It’s amazing how a tub of Quality Street can make an even better working environment.
.
I ate more chocolate than I actually fancied today but had a great back and core session this evening. I had so much energy and increased some of my weights too.
.
To summarise...
Chocolate hides the scent of a slightly musty office.
Chocolate creates a happy workforce.
Chocolate makes you active at work (reaching or even walking to/from the box).
Chocolate increases productivity.
Chocolate helps build muscle.
.
Okay.... these are not facts BUT let’s enjoy this festive period!
.
Wearing @beaybl | code LAURAFIT
.
.
.
.

#fitnessgirl #fitnessmotivation #fitspo #gains #girlgains #gainsgainsgains #gymlife #weightliftingwomen #gymrat #fitlife #fitnessgirl #instafit #abs #girlswholift #health #healthylifestyle #gymoutfits #fitness #fitfam #postworkout #gymwear #fitnesslife #gainsta #workout #instafitnesss #athlete #lifting #aybl #chocolate #backday @qualitystreetuki

Prý bych si měla natrhat Barborky, abych se vdala 🙈! Tak ty už natrhat nestíhám, ale vdám se i bez nich ❤️❤️! Tak kdo trhá a natrhal 🙋‍♀️🙋‍♀️
#barborka

Prý bych si měla natrhat Barborky, abych se vdala 🙈! Tak ty už natrhat nestíhám, ale vdám se i bez nich ❤️❤️! Tak kdo trhá a natrhal 🙋‍♀️🙋‍♀️
#barborka

Ma tête quand c’est la troisième fois que je te demandes de répéter mais que j’ai toujours pas compris 😑. Toute ma vie entière çà -
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Veste d’amour : @nebbia_fitness -
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#gymshark #gymsharkwomen #alphalete #fit #fitness #livefit #teamshape #teamfitcats #backday #workout #training #aarmy #motivation #training 
#nebbia #nebbiafitness

Ma tête quand c’est la troisième fois que je te demandes de répéter mais que j’ai toujours pas compris 😑. Toute ma vie entière çà -
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Veste d’amour : @nebbia_fitness -
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#gymshark #gymsharkwomen #alphalete #fit #fitness #livefit #teamshape #teamfitcats #backday #workout #training #aarmy #motivation #training
#nebbia #nebbiafitness

haven’t lifted heavy in a minute, so that’s why 345 looked so hard😅 buuuut, needed some time for my body to recover & whatnot. bout to come back stronger than ever😈 with @jonn_lunaa by my side, anything is possible☺️ .
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leggings are @theomegafitness ✨
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#deadlift #backday #powerbuilding #strongwomen #snapcityforyouhaters 🙃

haven’t lifted heavy in a minute, so that’s why 345 looked so hard😅 buuuut, needed some time for my body to recover & whatnot. bout to come back stronger than ever😈 with @jonn_lunaa by my side, anything is possible☺️ .
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leggings are @theomegafitness
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#deadlift #backday #powerbuilding #strongwomen #snapcityforyouhaters 🙃

🔷 Slight modifications to various movements can often help target specific muscles in the movement or can assist in developing a better mind-muscle connection. The barbell row is one such of these exercises: rowing the bar to your chest can help you better "feel" the scapular retraction which can help target the traps and rhomboids and will also probably help rear delt development. On the other hand, pulling the bar back to your belly button helps exaggerate the arm extension motion which the lats are heavily involved in. This can help improve your mind-muscle connection with your lats and might make rows more effective for targeting these muscles.
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Small changes can add overtime, so add variations like these into your training for optimal development!
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#whatworks #wednesday #whatworkswednesday #bodybuilder #bodybuilding #fitnesstips #diet #lightbulbmoment #education #figure #fit #lats #exercise #sleep #lifting #fitness #backday #pump #powerlifting #traps #rows #workouthacks #exercisehacks

🔷 Slight modifications to various movements can often help target specific muscles in the movement or can assist in developing a better mind-muscle connection. The barbell row is one such of these exercises: rowing the bar to your chest can help you better "feel" the scapular retraction which can help target the traps and rhomboids and will also probably help rear delt development. On the other hand, pulling the bar back to your belly button helps exaggerate the arm extension motion which the lats are heavily involved in. This can help improve your mind-muscle connection with your lats and might make rows more effective for targeting these muscles.
-
Small changes can add overtime, so add variations like these into your training for optimal development!
----
➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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-
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#whatworks #wednesday #whatworkswednesday #bodybuilder #bodybuilding #fitnesstips #diet #lightbulbmoment #education #figure #fit #lats #exercise #sleep #lifting #fitness #backday #pump #powerlifting #traps #rows #workouthacks #exercisehacks

Working on that SYMMETRY for maximum AESTHETICS 😤
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Here are 4 different single arm row movements you can do on your backday. When you do single arm movements you make sure that you’re working on that symmetry and both sides have the same size and strength. Make sure to HIT SAVE and give it a go!
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Exercise 1:⚡️ Single arm dumbell row 4x 10-12 each arm
Exercise 2:⚡️ Kneeling single arm cable row 4x 10-12 each arm
Exercise 3: ⚡️ Single arm high to low cable row 4x 10-12 each arm (I know it looks like a pulldown but the cable attachment was not at the top so it’s more like a row)
Exercise 4:⚡️ Single arm dumbell row (different angle) 4x 10-12 each arm

Swipe and SAVE these exercises for later! Tag a mate who needs these tips 💪🏽😁

Working on that SYMMETRY for maximum AESTHETICS 😤
-
Here are 4 different single arm row movements you can do on your backday. When you do single arm movements you make sure that you’re working on that symmetry and both sides have the same size and strength. Make sure to HIT SAVE and give it a go!
————————————————————
Exercise 1:⚡️ Single arm dumbell row 4x 10-12 each arm
Exercise 2:⚡️ Kneeling single arm cable row 4x 10-12 each arm
Exercise 3: ⚡️ Single arm high to low cable row 4x 10-12 each arm (I know it looks like a pulldown but the cable attachment was not at the top so it’s more like a row)
Exercise 4:⚡️ Single arm dumbell row (different angle) 4x 10-12 each arm

Swipe and SAVE these exercises for later! Tag a mate who needs these tips 💪🏽😁

Most Recent

🔥Not feeling it today, but guess what? No F*cking excuses.💥
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•#backday

🔥Not feeling it today, but guess what? No F*cking excuses.💥

#backday

𝑺𝒖𝒄𝒄𝒆𝒔𝒔 𝒊𝒏 𝒍𝒊𝒇𝒆 𝒄𝒐𝒎𝒆𝒔 𝒘𝒉𝒆𝒏 𝑼 𝒔𝒊𝒎𝒑𝒍𝒚 𝒓𝒆𝒇𝒖𝒔𝒆 𝒕𝒐 𝒈𝒊𝒗𝒆 𝒖𝒑, 𝒘𝒊𝒕𝒉 𝒈𝒐𝒂𝒍𝒔 𝒔𝒐 𝒔𝒕𝒓𝒐𝒏𝒈 𝒕𝒉𝒂𝒕 𝒐𝒃𝒔𝒕𝒂𝒄𝒍𝒆𝒔, 𝒇𝒂𝒊𝒍𝒖𝒓𝒆, 𝒂𝒏𝒅 𝒍𝒐𝒔𝒔 𝒐𝒏𝒍𝒚 𝒂𝒄𝒕 𝒂𝒔 𝒎𝒐𝒕𝒊𝒗𝒂𝒕𝒊𝒐𝒏. ✔️ .
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#workout  #workoutroutine  #workoutmotivation  #fitness  #fitnessmotivation  #fit  #fitnessgirl  #gym  #gymlife  #gymmotivation  #follow  #backday  #backdayworkout  #photooftheday

𝑺𝒖𝒄𝒄𝒆𝒔𝒔 𝒊𝒏 𝒍𝒊𝒇𝒆 𝒄𝒐𝒎𝒆𝒔 𝒘𝒉𝒆𝒏 𝑼 𝒔𝒊𝒎𝒑𝒍𝒚 𝒓𝒆𝒇𝒖𝒔𝒆 𝒕𝒐 𝒈𝒊𝒗𝒆 𝒖𝒑, 𝒘𝒊𝒕𝒉 𝒈𝒐𝒂𝒍𝒔 𝒔𝒐 𝒔𝒕𝒓𝒐𝒏𝒈 𝒕𝒉𝒂𝒕 𝒐𝒃𝒔𝒕𝒂𝒄𝒍𝒆𝒔, 𝒇𝒂𝒊𝒍𝒖𝒓𝒆, 𝒂𝒏𝒅 𝒍𝒐𝒔𝒔 𝒐𝒏𝒍𝒚 𝒂𝒄𝒕 𝒂𝒔 𝒎𝒐𝒕𝒊𝒗𝒂𝒕𝒊𝒐𝒏. ✔️ .
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#workout #workoutroutine #workoutmotivation #fitness #fitnessmotivation #fit #fitnessgirl #gym #gymlife #gymmotivation #follow #backday #backdayworkout #photooftheday

LEGS🦵🏽
• Squats
• Leg Extensions
• Leg Curls
• Box Jumps 
#gymshark #gymsharktrain

LEGS🦵🏽
• Squats
• Leg Extensions
• Leg Curls
• Box Jumps
#gymshark #gymsharktrain

525lb for a few tripples at 18 inches. First time pulling on a bar in a while cause my crippled lower back lol. Can't wait to be healthy and back deadlifting again.

#deadlift #progress #backday #blockpulls #strongman #strongmantraining #posteriorchain #powerlifting #cerberusstrength #cerberususa #strength #accessorywork #fitness #fitnessmotivation #igfit #instafit #liftheavy #gorillagains #motivation #sscrue #legendsofpittsburgh

525lb for a few tripples at 18 inches. First time pulling on a bar in a while cause my crippled lower back lol. Can't wait to be healthy and back deadlifting again.

#deadlift #progress #backday #blockpulls #strongman #strongmantraining #posteriorchain #powerlifting #cerberusstrength #cerberususa #strength #accessorywork #fitness #fitnessmotivation #igfit #instafit #liftheavy #gorillagains #motivation #sscrue #legendsofpittsburgh

One day I'll be able to do 10 pull-ups all by myself.
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But getting stronger! 💪
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#gymlife #pullups #backday #backgains #keepatit

One day I'll be able to do 10 pull-ups all by myself.
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But getting stronger! 💪
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#gymlife #pullups #backday #backgains #keepatit

When your new client says she wants Beyoncé playing in her background music, you play Beyoncé as her background music✊🏾 @caryssj KILLED her leg day last night and I’m extremely proud!

If you want to get in the gym and start your resolutions for the New Year early DM me and I will see you up with training 💪🏾
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#Fitness #Fresno #LeveldUpFitness #Workout #Motivation #BackDay #LegDay #ChestDay #Workout #Nike #Nutrition #gym #muscle #exercise #motivation #Fresno #back #leg #chest #shoulders #arms #instagram #love #igers #LeveldUpFitness #instagood

When your new client says she wants Beyoncé playing in her background music, you play Beyoncé as her background music✊🏾 @caryssj KILLED her leg day last night and I’m extremely proud!

If you want to get in the gym and start your resolutions for the New Year early DM me and I will see you up with training 💪🏾
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#Fitness #Fresno #LeveldUpFitness #Workout #Motivation #BackDay #LegDay #ChestDay #Workout #Nike #Nutrition #gym #muscle #exercise #motivation #Fresno #back #leg #chest #shoulders #arms #instagram #love #igers #LeveldUpFitness #instagood

Back in studio 
My private jet on my back
🛩🛩🛩🛩🛩🛩🛩🛩🛩
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#backworkout #back #backday #v #fitness #fitnessmotivation #workout #gymlife #lifestyle #training #gym #patience #fitfam #model #post #girlfit #motivation #purpose #goal #ontheway #block #bodybuilding #body #mindset

Back in studio
My private jet on my back
🛩🛩🛩🛩🛩🛩🛩🛩🛩
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#backworkout #back #backday #v #fitness #fitnessmotivation #workout #gymlife #lifestyle #training #gym #patience #fitfam #model #post #girlfit #motivation #purpose #goal #ontheway #block #bodybuilding #body #mindset

Back and triceps day w/abs. Still not sure if I should bulk up or focus on getting more lean. Don’t wait for the new year to get in shape y’all! 
#fitness #gym #gymlife #backday #triceps #newyear #retrofitness #newyork #florida #california #athlete #lifting #pullups

Back and triceps day w/abs. Still not sure if I should bulk up or focus on getting more lean. Don’t wait for the new year to get in shape y’all!
#fitness #gym #gymlife #backday #triceps #newyear #retrofitness #newyork #florida #california #athlete #lifting #pullups

Trying to build these weak points. Dumbbell rows seem to work better for my lower lat area. In this game I’ve learned to do what works for your physique. . . . .

#BackDayGains #inmylane #backday #comebackszn #fitlife #fitdad #gymrat #gymlife #summerbodymadeinthewinter #work #whonotworking #4thedamnwin #yessir
🎥: @self_made_perry

Trying to build these weak points. Dumbbell rows seem to work better for my lower lat area. In this game I’ve learned to do what works for your physique. . . . .

#BackDayGains #inmylane #backday #comebackszn #fitlife #fitdad #gymrat #gymlife #summerbodymadeinthewinter #work #whonotworking #4thedamnwin #yessir
🎥: @self_made_perry

In honor of “bulking” season. ThrowBACK to some lean gainz made earlier this year. -
I was on it everyday with a slight calorie surplus, structured workouts and the discipline to follow through. -
Crazy to see what can be accomplished when you stay focused and driven! -
Let’s finish off this year strong #fitfam and start the nxt even stronger!! 💪💪
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#leangainz #throwbackthursday #backday #workout💪 #fitness

In honor of “bulking” season. ThrowBACK to some lean gainz made earlier this year. -
I was on it everyday with a slight calorie surplus, structured workouts and the discipline to follow through. -
Crazy to see what can be accomplished when you stay focused and driven! -
Let’s finish off this year strong #fitfam and start the nxt even stronger!! 💪💪




#leangainz #throwbackthursday #backday #workout 💪 #fitness

“eVeRy dAy iS aRm DaY” 🤑
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Preacher curls are just a quick easy way to make sure your bicep curls aren’t turning into chest curls... there’s no way to really swing the weight up, it’s just up to the biceps 💪🏼 -
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They’re a staple in plenty of people’s workouts, and for good reason (just make sure you hit other movements as well)
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#S2Faction #DominateYourLife #ArmDay

“eVeRy dAy iS aRm DaY” 🤑
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Preacher curls are just a quick easy way to make sure your bicep curls aren’t turning into chest curls... there’s no way to really swing the weight up, it’s just up to the biceps 💪🏼 -
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They’re a staple in plenty of people’s workouts, and for good reason (just make sure you hit other movements as well)
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#S2Faction #DominateYourLife #ArmDay

• fearlessly be yourself🖤💭. #beyou #aslongasyourhappy #dontmindwhatpeoplesay

• fearlessly be yourself🖤💭. #beyou #aslongasyourhappy #dontmindwhatpeoplesay

✨How to set up your own workout✨⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣
Incase you’re wanting to make your own workouts, here is how I set up a lot of mine👇🏼⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣
✨I usually get my heavy sets done first. Like 1 or 2 compound excercises(squats, deadlifts, bench press etc. Big movements) ⁣Typically 5 sets of 6-8 reps⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
✨Then I go onto 2 - 3 excercises of accessory workouts(Rows, lunges, curls, etc...a lot falls under this category) Typically 4 sets of 10 reps ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
✨Then I’ll go into my burnout or finisher portion which is usually an AMRAP, HIIT, or circuit of some sort⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
✨You’ll notice I do supersets(back to back workouts)in pretty much ALL of my workouts. I do this to keep my heart rate up, it’s more challenging, and it makes my workouts quicker⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
✨All of this is interchangeable based on your goals of course. Just do what works best for you ⁣and your abilities ⁣⁣⁣⁣
⁣⁣
Back workout 👇🏼👇🏼⁣⁣
⁣⁣⁣⁣⁣
⁣I tried weighted pull ups for the first time and surprised myself with the fact that I could even do one, haha. I want to gain more volume with my pull ups so that’s why I incorporated these. You can sub regular or assisted pull ups for these if needed🤗⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
4 sets⁣⁣⁣⁣⁣⁣⁣⁣
Weighted pull ups AMRAP⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
4 sets⁣⁣⁣⁣⁣⁣⁣⁣
8 Mid-row machine ⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
4 sets⁣⁣⁣⁣⁣⁣⁣⁣
8 Wide grip smith machine row⁣⁣⁣⁣⁣⁣⁣⁣
8 Narrow grip smith machine row⁣⁣⁣⁣⁣⁣⁣⁣
8 Smith machine pull-ups ⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
4 sets⁣⁣⁣⁣⁣⁣⁣⁣
8 Narrow grip pull downs⁣⁣⁣⁣⁣⁣⁣⁣
16 Alternating static dual pulley row then 4 regular pulley rows⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
3 sets⁣⁣⁣⁣⁣⁣⁣⁣
8 Weighted back extensions HEAVY⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣
⁣⁣*AMRAP - Doing as many reps as possible with good form until you can’t anymore⁣⁣⁣⁣⁣⁣⁣
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*Static hold - holding in a still position (see video 👆🏼) ⁣⁣⁣⁣⁣⁣⁣

✨How to set up your own workout✨⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣
Incase you’re wanting to make your own workouts, here is how I set up a lot of mine👇🏼⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣
✨I usually get my heavy sets done first. Like 1 or 2 compound excercises(squats, deadlifts, bench press etc. Big movements) ⁣Typically 5 sets of 6-8 reps⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
✨Then I go onto 2 - 3 excercises of accessory workouts(Rows, lunges, curls, etc...a lot falls under this category) Typically 4 sets of 10 reps ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
✨Then I’ll go into my burnout or finisher portion which is usually an AMRAP, HIIT, or circuit of some sort⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
✨You’ll notice I do supersets(back to back workouts)in pretty much ALL of my workouts. I do this to keep my heart rate up, it’s more challenging, and it makes my workouts quicker⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
✨All of this is interchangeable based on your goals of course. Just do what works best for you ⁣and your abilities ⁣⁣⁣⁣
⁣⁣
Back workout 👇🏼👇🏼⁣⁣
⁣⁣⁣⁣⁣
⁣I tried weighted pull ups for the first time and surprised myself with the fact that I could even do one, haha. I want to gain more volume with my pull ups so that’s why I incorporated these. You can sub regular or assisted pull ups for these if needed🤗⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
4 sets⁣⁣⁣⁣⁣⁣⁣⁣
Weighted pull ups AMRAP⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
4 sets⁣⁣⁣⁣⁣⁣⁣⁣
8 Mid-row machine ⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
4 sets⁣⁣⁣⁣⁣⁣⁣⁣
8 Wide grip smith machine row⁣⁣⁣⁣⁣⁣⁣⁣
8 Narrow grip smith machine row⁣⁣⁣⁣⁣⁣⁣⁣
8 Smith machine pull-ups ⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
4 sets⁣⁣⁣⁣⁣⁣⁣⁣
8 Narrow grip pull downs⁣⁣⁣⁣⁣⁣⁣⁣
16 Alternating static dual pulley row then 4 regular pulley rows⁣⁣⁣⁣⁣⁣⁣⁣
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3 sets⁣⁣⁣⁣⁣⁣⁣⁣
8 Weighted back extensions HEAVY⁣⁣⁣⁣⁣⁣⁣⁣
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⁣⁣*AMRAP - Doing as many reps as possible with good form until you can’t anymore⁣⁣⁣⁣⁣⁣⁣
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*Static hold - holding in a still position (see video 👆🏼) ⁣⁣⁣⁣⁣⁣⁣

The world is yours! Never stop dreaming💗

The world is yours! Never stop dreaming💗

#throwbackthursday with the legendary @bionic_body hitting biceps with his Red Titan Grips. We will be sending him our upgraded grips 💪

#throwbackthursday with the legendary @bionic_body hitting biceps with his Red Titan Grips. We will be sending him our upgraded grips 💪

Few clips from my back today earlier in the week. 3 exercises I really enjoy✅❗️ Working hard to get them pull ups and chin ups back up since I’ve been neglecting them 😂
Enjoy 💯❗️🔥 #gym #fitness #thursdaymotivation #workout #personaltrainer #backday #bodystrength #weights #weightloss #fatloss #training #hardwork #effectiveworkouts #postivevibes #justdoit #strongmind 
@gymshark @myproteinuk

Few clips from my back today earlier in the week. 3 exercises I really enjoy✅❗️ Working hard to get them pull ups and chin ups back up since I’ve been neglecting them 😂
Enjoy 💯❗️🔥 #gym #fitness #thursdaymotivation #workout #personaltrainer #backday #bodystrength #weights #weightloss #fatloss #training #hardwork #effectiveworkouts #postivevibes #justdoit #strongmind
@gymshark @myproteinuk

Over head lat pull down machine is one of my favorites #lats #backday #gasmask #bodybuilding #swoleisthegoal

Over head lat pull down machine is one of my favorites #lats #backday #gasmask #bodybuilding #swoleisthegoal

Backday motivation📌
Here is my routine from today’s workout feel free to give it  a try! 
1. Chin-ups – (4 total work sets)
 These sets are all max reps  Goal – Activation and start pump 
2. Dead lifts – (4 total work sets)
60kg - 10 rep warm up
80kg - 10 rep warm up
100kg - 8 rep feel set
120kg - 6 rep feel set
140kg – 6 rep feel set 
160kg x 5-> 180 x 5 -> 200 x 3 -> 200 x3 – work set 
3. Chest supported dumbbell rows ( video) (4 total work sets)
 8-12reps 
4. Close grip pulldowns (3total work sets)
8-12 reps 
Goal – Super Pump
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#muskler 
#backday
#dumbbellrows 
#gasp
#tyngre
#workoutroutine

Backday motivation📌
Here is my routine from today’s workout feel free to give it a try!
1. Chin-ups – (4 total work sets)
 These sets are all max reps  Goal – Activation and start pump
2. Dead lifts – (4 total work sets)
60kg - 10 rep warm up
80kg - 10 rep warm up
100kg - 8 rep feel set
120kg - 6 rep feel set
140kg – 6 rep feel set
160kg x 5-> 180 x 5 -> 200 x 3 -> 200 x3 – work set
3. Chest supported dumbbell rows ( video) (4 total work sets)
 8-12reps
4. Close grip pulldowns (3total work sets)
8-12 reps
Goal – Super Pump
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#muskler
#backday
#dumbbellrows
#gasp
#tyngre
#workoutroutine

Some days you are in a funk + on those days you make sure to get your sweat on 💪🏽
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▫️3x8 Pull-ups (not pictured bc there were so many people in the gym + welp I get embarrassed 😅)
▫️4x15 Staight arn pushdowns
▫️4x15 Squat row
▫️4x15 Single-arm row (each arm)
▫️4x15 Pull-throughs
FINISHER 🔥
▫️3X10 Extended abs
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#backworkout #backday #thursdaymotivation #thursdayworkout #fitfam #fitnesshelp #lgcommunity #lgsisters #lgsweatseshselfie #exerciseroutine #weighttrainingforwomen #strengthandconditioning #strongwomen #fitspo

Some days you are in a funk + on those days you make sure to get your sweat on 💪🏽
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▫️3x8 Pull-ups (not pictured bc there were so many people in the gym + welp I get embarrassed 😅)
▫️4x15 Staight arn pushdowns
▫️4x15 Squat row
▫️4x15 Single-arm row (each arm)
▫️4x15 Pull-throughs
FINISHER 🔥
▫️3X10 Extended abs
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#backworkout #backday #thursdaymotivation #thursdayworkout #fitfam #fitnesshelp #lgcommunity #lgsisters #lgsweatseshselfie #exerciseroutine #weighttrainingforwomen #strengthandconditioning #strongwomen #fitspo

BACK DAY💪🏼⁣
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Make sure to give this a little love because..... i would really appreciate it and in hopes of making me feel like I’m not invisible on here 😂😭 ⁣
⁣
Thanks for all the love! I’m using my black marble long band, and due to the production of most of my product, it takes awhile so i have NO date of a restock as of yet. (I will always update you all so stay tuned to my Insta stories daily) Black marble is almost sold out so if you’re interested now is the time :)⁣
⁣
Love you all so so much! Thanks for supporting me and letting me do what i love ❤️⁣
⁣
Shop ALL my new product in the link in my bio! All amazing prices, ALWAYS best quality😘 #suziebfitness #suziebfitfam #upperbodyworkout #backworkout #backday #backdayworkout #pullups #workoutmotivation

BACK DAY💪🏼⁣

Make sure to give this a little love because..... i would really appreciate it and in hopes of making me feel like I’m not invisible on here 😂😭 ⁣

Thanks for all the love! I’m using my black marble long band, and due to the production of most of my product, it takes awhile so i have NO date of a restock as of yet. (I will always update you all so stay tuned to my Insta stories daily) Black marble is almost sold out so if you’re interested now is the time :)⁣

Love you all so so much! Thanks for supporting me and letting me do what i love ❤️⁣

Shop ALL my new product in the link in my bio! All amazing prices, ALWAYS best quality😘 #suziebfitness #suziebfitfam #upperbodyworkout #backworkout #backday #backdayworkout #pullups #workoutmotivation

Hit back tonight, just shy of a 106kg and keeping relatively tight, gonna push to 110kg and see what we are looking like! 💪🏻

Hit back tonight, just shy of a 106kg and keeping relatively tight, gonna push to 110kg and see what we are looking like! 💪🏻

It’s December which means it’s finally my BIRTHDAY MONTH!!!! 🎅🏼🥳🙌🏻🎄🎂🎁❄️♐️🍾I actually never rlly celebrate my bday bc it usually falls on exam week :/ anyways here is an early present for you... my fav BACKDAY BURNOUT! 💪🏼Totally forgot I had this clip  but this is one of my all time fav machines & supersets for #backday. ‼️This is also great to do if you cannot yet do chin-ups/pull-ups. 
Of course powered by the best @vmisports 2 favs cotton candy 🍭 preworkout & L-carn Heat 🔥 (code: ALEXO) •••••••••••••••••••••••••••••••••
1️⃣Alternating supinated (palms facing up) high rows 10 each arm x 4
⚠️Using this grip puts more emphasis on those stubborn lower lats down your side & biceps. 
2️⃣Single arm pronated (palms facing down) high rows 5 each arm x 4
⚠️Using this grip helps your lats grow width, giving you that highly sought after V taper look. 🔑Wider lats makes it appear like you have a smaller waist. •••••••••••••••••••••••••••••••••
‼️Take note that I DO NOT let go of either handle. This creates constant tension in my back & keeps my posture in check‼️ By doing BOTH grips you work your 1️⃣lats 2️⃣traps3️⃣biceps4️⃣rear deltoid 5️⃣middle back & more EXACTLY WHY IT IS THE BEST 🔥OUT!!!! *
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#bodybuilding #bodypositive #weightlifting #weightliftingwomen #bikinicomperitor #ifbb #trackingmacros #paleo #whole30 #gains #gaintrick #muscle #healthylifestyle #girlswithabs #bicepworkout #backworkout #freeworkout #muscle #gym #vmisports #musclebuilding #cleaneating

It’s December which means it’s finally my BIRTHDAY MONTH!!!! 🎅🏼🥳🙌🏻🎄🎂🎁❄️♐️🍾I actually never rlly celebrate my bday bc it usually falls on exam week :/ anyways here is an early present for you... my fav BACKDAY BURNOUT! 💪🏼Totally forgot I had this clip but this is one of my all time fav machines & supersets for #backday . ‼️This is also great to do if you cannot yet do chin-ups/pull-ups.
Of course powered by the best @vmisports 2 favs cotton candy 🍭 preworkout & L-carn Heat 🔥 (code: ALEXO) •••••••••••••••••••••••••••••••••
1️⃣Alternating supinated (palms facing up) high rows 10 each arm x 4
⚠️Using this grip puts more emphasis on those stubborn lower lats down your side & biceps.
2️⃣Single arm pronated (palms facing down) high rows 5 each arm x 4
⚠️Using this grip helps your lats grow width, giving you that highly sought after V taper look. 🔑Wider lats makes it appear like you have a smaller waist. •••••••••••••••••••••••••••••••••
‼️Take note that I DO NOT let go of either handle. This creates constant tension in my back & keeps my posture in check‼️ By doing BOTH grips you work your 1️⃣lats 2️⃣traps3️⃣biceps4️⃣rear deltoid 5️⃣middle back & more EXACTLY WHY IT IS THE BEST 🔥OUT!!!! *
*
*
*
*
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#bodybuilding #bodypositive #weightlifting #weightliftingwomen #bikinicomperitor #ifbb #trackingmacros #paleo #whole30 #gains #gaintrick #muscle #healthylifestyle #girlswithabs #bicepworkout #backworkout #freeworkout #muscle #gym #vmisports #musclebuilding #cleaneating

Grind SZN all year round 💪🏾💪🏾 🙌🏾 Don’t forget to dbl tap ❤️ and save for later 🙌🏾 🍑🔥🏋️‍♀️......If you want to purchase a Sweat belt @qbsshapewear @queensbeautysupplyqbs ( use my promo code: Kandiappletrains ) - Beast Mode Every time 💪🏾 #blackgirlmagic #toronto #bandworkout #blackgirlsworkouttoo #thick #running #fitness #workout #thickthighs #bootyfordays #legday #melaninfitspiration #goodlifefitness #ebonyfitness #squats #niketraining #fitfortheculture #abworkout #bandworkouts #ebonymuscles #core #coreworkout #backday #couplesgoals #bootyworkouts #bosuballworkout #backday #backworkout #backworkout #blackgirlsworkouttoo  @nikewomen

Grind SZN all year round 💪🏾💪🏾 🙌🏾 Don’t forget to dbl tap ❤️ and save for later 🙌🏾 🍑🔥🏋️‍♀️......If you want to purchase a Sweat belt @qbsshapewear @queensbeautysupplyqbs ( use my promo code: Kandiappletrains ) - Beast Mode Every time 💪🏾 #blackgirlmagic #toronto #bandworkout #blackgirlsworkouttoo #thick #running #fitness #workout #thickthighs #bootyfordays #legday #melaninfitspiration #goodlifefitness #ebonyfitness #squats #niketraining #fitfortheculture #abworkout #bandworkouts #ebonymuscles #core #coreworkout #backday #couplesgoals #bootyworkouts #bosuballworkout #backday #backworkout #backworkout #blackgirlsworkouttoo @nikewomen

Aquele confere de back days💎⛏
@coachdavidmichel
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#backday#dontstop#fitnnes#gym#mensfisique#growing#believe#strong

Aquele confere de back days💎⛏
@coachdavidmichel
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#backday #dontstop #fitnnes #gym #mensfisique #growing #believe #strong

The most un-hype deadlift ever lmfao, I’m doneeee
Honestly i don’t even know how much was on the bar, I just liked how the plates looked 😝
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#gym #bodybuilding #powerlifting #strengthtraining #fitfam #fitness #gymtat #lift #backday #deadlift #sumo #pullday #back #grind #workout #work #motivation #pull #gymlife #gymtime

The most un-hype deadlift ever lmfao, I’m doneeee
Honestly i don’t even know how much was on the bar, I just liked how the plates looked 😝
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#gym #bodybuilding #powerlifting #strengthtraining #fitfam #fitness #gymtat #lift #backday #deadlift #sumo #pullday #back #grind #workout #work #motivation #pull #gymlife #gymtime

Day 339 of 365 - Off season approached differently 😊 #throwbackthursday to the near  beginning of prep on the left 👈🏻 to today on off season on the right 👉🏻 leaner, lighter but still got the width and we got a few more months to WORK!
I'm not saying I'm doing perfectly this offseason but my mindset is far far better than it was last one. More structured, more body positive, a better relationship with food ❤️ its all in the learning 😊
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@gympower_uk fuelling my off season. Grab your fuel and use my code  SOPHIE15
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#GYMPOWERUK #gymlife #gymmotivation #gym #gymbunny #bikinigirl #bikiniathlete #bikiniprep  #fitness #fitspo #fitnessmotivation #backday #bodybuilding #physique #bulking #offseason #backgains #lats #strongwomen #strongnotskinny #strength #goals #girlswithmuscle #girlsthatlift #fitfamuk #fitfam #instafit #instadaily#365daysofme

Day 339 of 365 - Off season approached differently 😊 #throwbackthursday to the near beginning of prep on the left 👈🏻 to today on off season on the right 👉🏻 leaner, lighter but still got the width and we got a few more months to WORK!
I'm not saying I'm doing perfectly this offseason but my mindset is far far better than it was last one. More structured, more body positive, a better relationship with food ❤️ its all in the learning 😊
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@gympower_uk fuelling my off season. Grab your fuel and use my code SOPHIE15
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#GYMPOWERUK #gymlife #gymmotivation #gym #gymbunny #bikinigirl #bikiniathlete #bikiniprep #fitness #fitspo #fitnessmotivation #backday #bodybuilding #physique #bulking #offseason #backgains #lats #strongwomen #strongnotskinny #strength #goals #girlswithmuscle #girlsthatlift #fitfamuk #fitfam #instafit #instadaily #365daysofme

All the rack pulls! Managed a new pb and 1 rep max on Sunday :) hopefully this will help my deadlift numbers - watch this space! .
#legday #backday #muscle #strength #strengthtraining #girlwholift #gym #mongstrong #teamcowgill #bodybuilding #fitness #weights #gains #fitfam #fitfamuk #progress #goheavy #tattoos #powerlifting #powerbuilding #morecambe #bodyevolution

All the rack pulls! Managed a new pb and 1 rep max on Sunday :) hopefully this will help my deadlift numbers - watch this space! .
#legday #backday #muscle #strength #strengthtraining #girlwholift #gym #mongstrong #teamcowgill #bodybuilding #fitness #weights #gains #fitfam #fitfamuk #progress #goheavy #tattoos #powerlifting #powerbuilding #morecambe #bodyevolution

☠️ Sou bipolar como o tempo de São Paulo , um dia tô caminho o outro como holocausto .
Explicar oque eu sinto é tipo cores a um cego , são batalhas diárias entre mim e meu ego ☠️
🧚 @skullbodyfitness 🧚
🌻
#backday #shouldersday #ombros #deltoides #vascularizada #bodybuilnding  #shapederua #musclegirls #dieta #bulk  #tattoogirl #tatuada #ansiedadegeneralizada #ansiosa #ansiedade  #depressao #deadlove #malovi @malovi_oficial

☠️ Sou bipolar como o tempo de São Paulo , um dia tô caminho o outro como holocausto .
Explicar oque eu sinto é tipo cores a um cego , são batalhas diárias entre mim e meu ego ☠️
🧚 @skullbodyfitness 🧚
🌻
#backday #shouldersday #ombros #deltoides #vascularizada #bodybuilnding #shapederua #musclegirls #dieta #bulk #tattoogirl #tatuada #ansiedadegeneralizada #ansiosa #ansiedade #depressao #deadlove #malovi @malovi_oficial

GLUTES!!
@k8bfit and I been training for a little over 3 months and we have seen some great strides in her progress. Goal was to gain as much weight as possible in lean muscle and so far we are up 8lbs with an increase  in strength on all her lifts! Today was just a simple leg day isolating the glutes with some hamstrings

3 sets of 12 rep
▪️Hamstring curls
▪️Glute kick backs
▪️Hyper extension
▪️Wide DB squats 
#sleepingeatingwinning #swoleboyspecial #fitlife #bodybuilding #swolelife #personaltraining #npc #detroitmuscle #gymlife #swolemates #gettingitdone #fitnessmotivation #bodybuilder #workingout #backday #fitness #swole #buff #workout #mealprep #glutes #legday

GLUTES!!
@k8bfit and I been training for a little over 3 months and we have seen some great strides in her progress. Goal was to gain as much weight as possible in lean muscle and so far we are up 8lbs with an increase in strength on all her lifts! Today was just a simple leg day isolating the glutes with some hamstrings

3 sets of 12 rep
▪️Hamstring curls
▪️Glute kick backs
▪️Hyper extension
▪️Wide DB squats
#sleepingeatingwinning #swoleboyspecial #fitlife #bodybuilding #swolelife #personaltraining #npc #detroitmuscle #gymlife #swolemates #gettingitdone #fitnessmotivation #bodybuilder #workingout #backday #fitness #swole #buff #workout #mealprep #glutes #legday

Straight arm lat pulldowns for today, did these as a superset with dumbbell pull-overs. Two similar exercises but still target the muscles differently.
*Doing these with time under tension today, 5 second pause on the stretch to put emphasis on form and to help eliminate momentum. Remember to pull through your elbows to help with mind muscle connection.
@smith.julian @crushfit @bangenergy.ceo @bangenergy @reignbodyfuel @optimumnutrition @bodybuildingcom @ghostlifestyle @everforward @alphalete @gymshark @underarmour #dailypump #crushfit #back #backday #backworkout #backattack #backpump #lats #rows #deadlift #fitness #gym #bodybuilder #bodybuilding #nodaysoff #hardwork #motivation #musclebuilder #fit #gymvid #workhardplayhard #oldschool #growthtips #wod #pump #inspiration #instadaily #coach #hardestworkerintheroom

Straight arm lat pulldowns for today, did these as a superset with dumbbell pull-overs. Two similar exercises but still target the muscles differently.
*Doing these with time under tension today, 5 second pause on the stretch to put emphasis on form and to help eliminate momentum. Remember to pull through your elbows to help with mind muscle connection.
@smith.julian @crushfit @bangenergy.ceo @bangenergy @reignbodyfuel @optimumnutrition @bodybuildingcom @ghostlifestyle @everforward @alphalete @gymshark @underarmour #dailypump #crushfit #back #backday #backworkout #backattack #backpump #lats #rows #deadlift #fitness #gym #bodybuilder #bodybuilding #nodaysoff #hardwork #motivation #musclebuilder #fit #gymvid #workhardplayhard #oldschool #growthtips #wod #pump #inspiration #instadaily #coach #hardestworkerintheroom

First time ever training lower back since I had my operation back when I was 14 years old!!! Now I have 8 metal screws and 2 titanium rods in my lower spine down to being diagnosed with grade 3 spondylolisthesis. As a result this put me off training my lower back for SOOOO long!😬🏋️‍♂️
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I know my form is far from perfect but to build myself up even to 70kg on a rack pull when I have no confidence in myself in any lift that involves my lower back, I felt quite proud!!!😁🎉
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Still got a long way to go yet but a good starting point and definitely a step in the right direction in terms of confidence as the fear of doing it is a lot worse than just going for it!!! Yes, it will feel different at first and you won’t be sure whether you like it or not but it 100% will build your confidence in that exercise!
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If I can do it with a back stuffed with metal rods and screws I’m sure anyone coming back from an injury is more than capable of getting back into what they love!!! If you have any injuries or have been in a similar position to me where you have that constant fear of something in particular within a gym, let me know because I can relate to YOU!!!
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#puregymstjames #puregym #injuryprevention #injury #injuryrecovery #injuryrehab #sportsinjuryrehab #sportsinjury #rehab #rehabilitation #gym #gymlife #gymmotivation #motivation #strength #strengthtraining #lowerbackpain #lowerbackworkout #spondylolisthesis #backworkout #back #backday #backpain #backpainsucks #buildingblocks #extramilefitness

First time ever training lower back since I had my operation back when I was 14 years old!!! Now I have 8 metal screws and 2 titanium rods in my lower spine down to being diagnosed with grade 3 spondylolisthesis. As a result this put me off training my lower back for SOOOO long!😬🏋️‍♂️
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I know my form is far from perfect but to build myself up even to 70kg on a rack pull when I have no confidence in myself in any lift that involves my lower back, I felt quite proud!!!😁🎉
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Still got a long way to go yet but a good starting point and definitely a step in the right direction in terms of confidence as the fear of doing it is a lot worse than just going for it!!! Yes, it will feel different at first and you won’t be sure whether you like it or not but it 100% will build your confidence in that exercise!
~
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If I can do it with a back stuffed with metal rods and screws I’m sure anyone coming back from an injury is more than capable of getting back into what they love!!! If you have any injuries or have been in a similar position to me where you have that constant fear of something in particular within a gym, let me know because I can relate to YOU!!!
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#puregymstjames #puregym #injuryprevention #injury #injuryrecovery #injuryrehab #sportsinjuryrehab #sportsinjury #rehab #rehabilitation #gym #gymlife #gymmotivation #motivation #strength #strengthtraining #lowerbackpain #lowerbackworkout #spondylolisthesis #backworkout #back #backday #backpain #backpainsucks #buildingblocks #extramilefitness

First time ever training lower back since I had my operation back when I was 14 years old!!! Now I have 8 metal screws and 2 titanium rods in my lower spine down to being diagnosed with grade 3 spondylolisthesis. As a result this put me off training my lower back for SOOOO long!😬🏋️‍♂️
~
~
I know my form is far from perfect but to build myself up even to 70kg on a rack pull when I have no confidence in myself in any lift that involves my lower back, I felt quite proud!!!😁🎉
~
~
Still got a long way to go yet but a good starting point and definitely a step in the right direction in terms of confidence as the fear of doing it is a lot worse than just going for it!!! Yes, it will feel different at first and you won’t be sure whether you like it or not but it 100% will build your confidence in that exercise!
~
~
If I can do it with a back stuffed with metal rods and screws I’m sure anyone coming back from an injury is more than capable of getting back into what they love!!! If you have any injuries or have been in a similar position to me where you have that constant fear of something in particular within a gym, let me know because I can relate to YOU!!!
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#puregymstjames #puregym #injuryprevention #injury #injuryrecovery #injuryrehab #sportsinjuryrehab #sportsinjury #rehab #rehabilitation #gym #gymlife #gymmotivation #motivation #strength #strengthtraining #lowerbackpain #lowerbackworkout #spondylolisthesis #backworkout #back #backday #backpain #backpainsucks #buildingblocks #extramilefitness

First time ever training lower back since I had my operation back when I was 14 years old!!! Now I have 8 metal screws and 2 titanium rods in my lower spine down to being diagnosed with grade 3 spondylolisthesis. As a result this put me off training my lower back for SOOOO long!😬🏋️‍♂️
~
~
I know my form is far from perfect but to build myself up even to 70kg on a rack pull when I have no confidence in myself in any lift that involves my lower back, I felt quite proud!!!😁🎉
~
~
Still got a long way to go yet but a good starting point and definitely a step in the right direction in terms of confidence as the fear of doing it is a lot worse than just going for it!!! Yes, it will feel different at first and you won’t be sure whether you like it or not but it 100% will build your confidence in that exercise!
~
~
If I can do it with a back stuffed with metal rods and screws I’m sure anyone coming back from an injury is more than capable of getting back into what they love!!! If you have any injuries or have been in a similar position to me where you have that constant fear of something in particular within a gym, let me know because I can relate to YOU!!!
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#puregymstjames #puregym #injuryprevention #injury #injuryrecovery #injuryrehab #sportsinjuryrehab #sportsinjury #rehab #rehabilitation #gym #gymlife #gymmotivation #motivation #strength #strengthtraining #lowerbackpain #lowerbackworkout #spondylolisthesis #backworkout #back #backday #backpain #backpainsucks #buildingblocks #extramilefitness

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