#supersets

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HI! If you need a little summnnn to brighten ☀️ your Monday, I have a 🐶 boop chain going thanks to y’all in my IG story right now and I’m HERE FOR IT. If you don’t enjoy dogs in your face, you’re a liar. 😂

Anyways, no deja vu, this is the workout from this morning that didn’t stay up for too long because I forgot to silence the background tunes 🎶 oopsie poopsie. ENJOY and report back when you’re done & dusted 😈
.
4x10-12 reps
.
Inner bicep curls 
Bent over rows: alternating grip 4 sets each 
Wide grip lat pull down 
Inverted rows 
End w/ burnout set EZ bar curls
.
Online coaching & custom training plans (for gym & home): link in profile
.
@maventhread ☀️ headband 
@fourthirteen_apparel crop 
lululemon 🍋 align pants 
@pescience with the pre 🍹 discount “MEGMO” 💕 #burnoutset #supersets #healthiswealth #ilovegym #eveningworkout #letsgo #bicepcurls #strengthtraining #womenwholift #empoweryourself #justshowup

HI! If you need a little summnnn to brighten ☀️ your Monday, I have a 🐶 boop chain going thanks to y’all in my IG story right now and I’m HERE FOR IT. If you don’t enjoy dogs in your face, you’re a liar. 😂

Anyways, no deja vu, this is the workout from this morning that didn’t stay up for too long because I forgot to silence the background tunes 🎶 oopsie poopsie. ENJOY and report back when you’re done & dusted 😈
.
4x10-12 reps
.
Inner bicep curls
Bent over rows: alternating grip 4 sets each
Wide grip lat pull down
Inverted rows
End w/ burnout set EZ bar curls
.
Online coaching & custom training plans (for gym & home): link in profile
.
@maventhread ☀️ headband
@fourthirteen_apparel crop
lululemon 🍋 align pants
@pescience with the pre 🍹 discount “MEGMO” 💕 #burnoutset #supersets #healthiswealth #ilovegym #eveningworkout #letsgo #bicepcurls #strengthtraining #womenwholift #empoweryourself #justshowup

There are smart supersets, and then there are stupid supersets (that leave you tired, fatigued and vulnerable to injury). Here are the top 10 smarter supersets for size, strength and spine health 🔗LINK IN BIO

There are smart supersets, and then there are stupid supersets (that leave you tired, fatigued and vulnerable to injury). Here are the top 10 smarter supersets for size, strength and spine health 🔗LINK IN BIO

Supersets are an awesome training method you can use to create a more efficient and superior training session. The key is knowing what to pair and how to do so to support your goal. .
.
Here I’ve shown four foundational superset pairings which train complimentary movement patterns or muscles. Knowing these foundations allows for endless variations and combinations. .
.
The key here is that the pairings train opposing muscle groups Eg Quads and Hamstrings together. This allows for rest to be strategically manipulated to support progression. I’ll elaborate on this point and energy systems in another post.

Supersets are an awesome training method you can use to create a more efficient and superior training session. The key is knowing what to pair and how to do so to support your goal. .
.
Here I’ve shown four foundational superset pairings which train complimentary movement patterns or muscles. Knowing these foundations allows for endless variations and combinations. .
.
The key here is that the pairings train opposing muscle groups Eg Quads and Hamstrings together. This allows for rest to be strategically manipulated to support progression. I’ll elaborate on this point and energy systems in another post.

I love creating programs. Especially for PowerWave as that’s where my passion is.
-
Whilst I understand not everyone has experienced PowerWave, or may even be hesitant to try it to see how truly effective it can be, I’m also qualified as a strength and conditioning coach within a gym environment.
-
With PowerWave, I can write programs that will truly transform your body with just 20 Minutes a day. I myself am living proof of this. However if you want me to design programs for the gym then at least an hour based program is required and it won’t be a problem.
-
It’s your time and I will cater for both. That’s my job as a coach and as a nutritionist. If You’re looking for something to fit in a busy lifestyle then join the 1000’s of people who gave PowerWave a go and have never looked back. 💪🏼
-
coachlaville.com

#onlinefitnesscoach #onlinecoach #powerwavelife #strengthcoach #gymtraining #martialartist #20minutesaday #focustraining #fitnessprogram #nutritionprogram #getbackinshape #hiitfitness #hypertrophy #powertraining #liss #supersets #4phase #8weeks #specificdiet #healthandnutrition #wellness #selfimprovement #mindfocus #summerready

I love creating programs. Especially for PowerWave as that’s where my passion is.
-
Whilst I understand not everyone has experienced PowerWave, or may even be hesitant to try it to see how truly effective it can be, I’m also qualified as a strength and conditioning coach within a gym environment.
-
With PowerWave, I can write programs that will truly transform your body with just 20 Minutes a day. I myself am living proof of this. However if you want me to design programs for the gym then at least an hour based program is required and it won’t be a problem.
-
It’s your time and I will cater for both. That’s my job as a coach and as a nutritionist. If You’re looking for something to fit in a busy lifestyle then join the 1000’s of people who gave PowerWave a go and have never looked back. 💪🏼
-
coachlaville.com

#onlinefitnesscoach #onlinecoach #powerwavelife #strengthcoach #gymtraining #martialartist #20minutesaday #focustraining #fitnessprogram #nutritionprogram #getbackinshape #hiitfitness #hypertrophy #powertraining #liss #supersets #4phase #8weeks #specificdiet #healthandnutrition #wellness #selfimprovement #mindfocus #summerready

Many gym goers use compound sets from what I can tell. So please tag your gym buddies and let’s all get a little bit more jacked.
_
So a recent study [1] that used compound sets found no difference on gains in strength, strength endurance, nor hypertrophy compared to a more traditional protocol. This was on untrained women who did not train to failure, in fact, quite far from it.
_
Yet, other research shows a decrease in training volume and a harm in recovery when doing compound sets [2]. Which is why I typically recommend if you need to be out of the gym earlier to superset with the antagonist (opposite) muscle group. as they have been shown to improve performance [4]. Or at least pick an exercise that won’t target the same muscle group, even if it’s not the antagonist (eg: tricep to leg extension)
_
If you train hard enough, compound sets are just going to likely hurt you. Personally, if I’m targeting the same muscle group for more than 1 exercise in a workout; I will separate them with at least 1 exercise. For example, If i’m doing squats and walking lunges; I will squat first, then do an exercise or 2 that targets something else, and then do my lunges. This way I can perform at my absolute best for lunges and get in more volume or use more weight than otherwise. #strengthguide
_
https://link.springer.com/article/10.1007/s42978-019-00030-8
https://www.ncbi.nlm.nih.gov/pubmed/27243916
https://www.ncbi.nlm.nih.gov/pubmed/26605807
https://www.ncbi.nlm.nih.gov/pubmed/28933712

Many gym goers use compound sets from what I can tell. So please tag your gym buddies and let’s all get a little bit more jacked.
_
So a recent study [1] that used compound sets found no difference on gains in strength, strength endurance, nor hypertrophy compared to a more traditional protocol. This was on untrained women who did not train to failure, in fact, quite far from it.
_
Yet, other research shows a decrease in training volume and a harm in recovery when doing compound sets [2]. Which is why I typically recommend if you need to be out of the gym earlier to superset with the antagonist (opposite) muscle group. as they have been shown to improve performance [4]. Or at least pick an exercise that won’t target the same muscle group, even if it’s not the antagonist (eg: tricep to leg extension)
_
If you train hard enough, compound sets are just going to likely hurt you. Personally, if I’m targeting the same muscle group for more than 1 exercise in a workout; I will separate them with at least 1 exercise. For example, If i’m doing squats and walking lunges; I will squat first, then do an exercise or 2 that targets something else, and then do my lunges. This way I can perform at my absolute best for lunges and get in more volume or use more weight than otherwise. #strengthguide
_
https://link.springer.com/article/10.1007/s42978-019-00030-8
https://www.ncbi.nlm.nih.gov/pubmed/27243916
https://www.ncbi.nlm.nih.gov/pubmed/26605807
https://www.ncbi.nlm.nih.gov/pubmed/28933712

💥TRAINING STRATEGIES💥
.
For more fitness/nutrition info follow @roballenfitness 💪🏼
.
Great post here by @tommaccormick with some time saving strategies for your workouts 👌🏼
.
Research has shown that these techniques can cause the same amount of muscle growth in half the time. Making them the perfect choice for when you need to get in and out of the gym asap
.
Do you already use supersets, drop sets, rest pause, alternate sets in your training? 😊
.
Which is your favourite?
-
#timeefficient #training #trainingtips #dropset #dropsets #supersets #restpause #bodybuilding #musclegain #buildingmuscle #buildingmuscles #buildmuscle #musclebuilding #mtlfitness  #onlinecoaching #intervaltraining #crossfit #montrealfitness #workoutroutine #trainingday #instafitness #trainingtechniques #workoutmotivation #leanmuscle #summerbody #summerbodygoals

💥TRAINING STRATEGIES💥
.
For more fitness/nutrition info follow @roballenfitness 💪🏼
.
Great post here by @tommaccormick with some time saving strategies for your workouts 👌🏼
.
Research has shown that these techniques can cause the same amount of muscle growth in half the time. Making them the perfect choice for when you need to get in and out of the gym asap
.
Do you already use supersets, drop sets, rest pause, alternate sets in your training? 😊
.
Which is your favourite?
-
#timeefficient #training #trainingtips #dropset #dropsets #supersets #restpause #bodybuilding #musclegain #buildingmuscle #buildingmuscles #buildmuscle #musclebuilding #mtlfitness #onlinecoaching #intervaltraining #crossfit #montrealfitness #workoutroutine #trainingday #instafitness #trainingtechniques #workoutmotivation #leanmuscle #summerbody #summerbodygoals

¿Cómo usar el método piramidal? 🏋️‍♀‍⁣
⁣
🔥Sígueme en @hectorhernandezfit para más contenido diario🔥⁣
⁣
📝 La historia de la civilización occidental viaja a través del antiguo Egipto, que se remonta varios milenios. La cultura egipcia nos ha dado muchas cosas, incluyendo una afinidad por los gatos 😻⁣
⁣
🤷 Lo sé… ahora mismo estás 🤷 ⁣
Otra de las cosas que nos ha dado han sido las pirámides (cogido por los pelos 😅)⁣
⁣
Este protocolo permite variar el típico 3x8-12, aunque no lo recomiendo para principiantes.⁣ ⁣
El método piramidal es la manera de organizar tu series para un ejercicio manipulando las repeticiones y el peso.⁣
⁣
⬆️ Ascendente: Empiezas con un peso ligero (después de calentar) para un numero de repeticiones elevadas. Haces una serie, descansas y realizas la segunda serie con más peso y menos repeticiones. ⁣
⁣
⬇️ Descendentes: Empiezas con el mayor peso que vas a manejar para ese ejercicio (después de calentar) a un número de repeticiones bajo. Desciendes en peso a la vez que subes repeticiones.⁣
⁣
↩️ Triangulares: Empiezas con el peso ligero, asciendes progresivamente hasta el máximo, y vuelves a descender. Progresando en repeticiones de la misma manera.⁣
⁣
⚠️Es interesante no llegar al fallo en ninguna de tus series (salvo la última en caso de que sea necesario) ya que el volumen total de la sesión se vería afectado. Por eso no lo recomiendo a principiantes ya que su propio conocimiento suele ser inferior.⁣
⁣
‼️ No son la píldora mágica. Al final del día, lo que permitirá que consigas tus resultados es la sobrecarga progresiva (tengo un post sobre ello) y el volumen total de entrenamiento.⁣
⁣
⚠️ Ten en cuenta que la imagen es un ejemplo de la distribución más común. Puedes modificar y adaptarla como quieras (series, repeticiones, % de carga)⁣
⁣
⁣
⁣
#supersets⁣
#dropset⁣
#superset⁣
#entrenamiento⁣
#hipertrofia⁣
#personaltrainers⁣
#buildmuscle⁣
#fitnessguru⁣
#musculos⁣
#entrenamientofuncional⁣
#sinexcusas⁣
#motivaciongym⁣
#entrena⁣
#entrenando⁣
#vidaactiva⁣
#entrenos⁣
#pontefit⁣
#masamuscular⁣
#chicafitness⁣
#recuperacion⁣
#fitnesstip⁣
#fitnessconsultant⁣
#noexcusas⁣
#levantamientodepesas⁣
#enmovimiento

¿Cómo usar el método piramidal? 🏋️‍♀‍⁣

🔥Sígueme en @hectorhernandezfit para más contenido diario🔥⁣

📝 La historia de la civilización occidental viaja a través del antiguo Egipto, que se remonta varios milenios. La cultura egipcia nos ha dado muchas cosas, incluyendo una afinidad por los gatos 😻⁣

🤷 Lo sé… ahora mismo estás 🤷 ⁣
Otra de las cosas que nos ha dado han sido las pirámides (cogido por los pelos 😅)⁣

Este protocolo permite variar el típico 3x8-12, aunque no lo recomiendo para principiantes.⁣ ⁣
El método piramidal es la manera de organizar tu series para un ejercicio manipulando las repeticiones y el peso.⁣

⬆️ Ascendente: Empiezas con un peso ligero (después de calentar) para un numero de repeticiones elevadas. Haces una serie, descansas y realizas la segunda serie con más peso y menos repeticiones. ⁣

⬇️ Descendentes: Empiezas con el mayor peso que vas a manejar para ese ejercicio (después de calentar) a un número de repeticiones bajo. Desciendes en peso a la vez que subes repeticiones.⁣

↩️ Triangulares: Empiezas con el peso ligero, asciendes progresivamente hasta el máximo, y vuelves a descender. Progresando en repeticiones de la misma manera.⁣

⚠️Es interesante no llegar al fallo en ninguna de tus series (salvo la última en caso de que sea necesario) ya que el volumen total de la sesión se vería afectado. Por eso no lo recomiendo a principiantes ya que su propio conocimiento suele ser inferior.⁣

‼️ No son la píldora mágica. Al final del día, lo que permitirá que consigas tus resultados es la sobrecarga progresiva (tengo un post sobre ello) y el volumen total de entrenamiento.⁣

⚠️ Ten en cuenta que la imagen es un ejemplo de la distribución más común. Puedes modificar y adaptarla como quieras (series, repeticiones, % de carga)⁣



#supersets
#dropset
#superset
#entrenamiento
#hipertrofia
#personaltrainers
#buildmuscle
#fitnessguru
#musculos
#entrenamientofuncional
#sinexcusas
#motivaciongym
#entrena
#entrenando
#vidaactiva
#entrenos
#pontefit
#masamuscular
#chicafitness
#recuperacion
#fitnesstip
#fitnessconsultant
#noexcusas
#levantamientodepesas
#enmovimiento

Most Recent

strong girl
your Dream doesn't have an explanation date. take a deep breath and try again💪
روياهات تاريخ انقضا ندارن. يه نفس 
عميق بكش و دوباره تلاش كن
#bodybuilding #stronggirls #original_bodybuilding #fitnessmotivation #iran #turkeybodybuilding #iranbodybuilding #diet #güçlükız #ankara #sporsalonu #seyranbağları #vücutgeliştirme #sırt #kardiyo #karın #özel #bodybuildingnation #supersets #gymlife #upperbodyworkout #dream #explanation #try_again

strong girl
your Dream doesn't have an explanation date. take a deep breath and try again💪
روياهات تاريخ انقضا ندارن. يه نفس
عميق بكش و دوباره تلاش كن
#bodybuilding #stronggirls #original_bodybuilding #fitnessmotivation #iran #turkeybodybuilding #iranbodybuilding #diet #güçlükız #ankara #sporsalonu #seyranbağları #vücutgeliştirme #sırt #kardiyo #karın #özel #bodybuildingnation #supersets #gymlife #upperbodyworkout #dream #explanation #try_again

What does the lord require of you but to act justly , to love mercy and to walk humbly with your God. Micah 6:8. Happy Sunday family!💯💯. #thankful  #blessedbeyondmeasure  #healthylifestyle 🔥🔥💪🏾💪🏾 #godfirstalways  #motivation #hardwork #legday  #fitforlife #gymmotivation #gymrat  #squats #supersets #policeofficer #readyforwar #dad #fitforduty🚔 #officersofcolor #gottagrow® #livingmybestlife 🔥🔥🔥

What does the lord require of you but to act justly , to love mercy and to walk humbly with your God. Micah 6:8. Happy Sunday family!💯💯. #thankful #blessedbeyondmeasure #healthylifestyle 🔥🔥💪🏾💪🏾 #godfirstalways #motivation #hardwork #legday #fitforlife #gymmotivation #gymrat #squats #supersets #policeofficer #readyforwar #dad #fitforduty 🚔 #officersofcolor #gottagrow ® #livingmybestlife 🔥🔥🔥

Accessory work for the day. Paused Deadlifts(romanian deadlifts) and paused benches to work on my lock out and explosiveness. Did a couple sets of Pin Overhead presses but didn't film those. Finished it off with 4 sets of pushdowns/atl DB curls superset. Trying to make it more of a habit to workout my arms.
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#fitness #workout #fitnessmotivation #fitnessaddict #fitnessfreaks #fit #strengthtraining #deadlifts #benchpress #powerlifting #bodybuilding #bodypositive #muscle #musclefitness #musclehustle #blinkfitness #brooklyn  #musclenation #igfit #igfitness #igfitfam #igfitfreaks #deadlifts #brooklyn  #bushwick #knickerbocker #blink #blinkfitness #arms #armworkout #biceps #triceps #supersets

Accessory work for the day. Paused Deadlifts(romanian deadlifts) and paused benches to work on my lock out and explosiveness. Did a couple sets of Pin Overhead presses but didn't film those. Finished it off with 4 sets of pushdowns/atl DB curls superset. Trying to make it more of a habit to workout my arms.
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#fitness #workout #fitnessmotivation #fitnessaddict #fitnessfreaks #fit #strengthtraining #deadlifts #benchpress #powerlifting #bodybuilding #bodypositive #muscle #musclefitness #musclehustle #blinkfitness #brooklyn #musclenation #igfit #igfitness #igfitfam #igfitfreaks #deadlifts #brooklyn #bushwick #knickerbocker #blink #blinkfitness #arms #armworkout #biceps #triceps #supersets

MECHANICAL DROP-SETS/SUPERSETS!

_
Mechanical dropsets are different compared to your everyday drop-set. In a standard drop-set the only factor to adjust is the weight. Once you’ve performed your first set to failure, you drop the weight and perform the same movement with lighter weight. 
With a mechanical dropset, you keep the same movement with the same weight, BUT adjust foot/hand positioning, leverage angle, ROM, bar positioning and what not to keep the same movement pushed BEYOND failure.

_
Simply put, you adjust your body’s position to create the movement slightly easier. This is a great way to pack on size and strength in a short period of time.

_
Here I’m performing:
A1) Bodyweight dips 3x10 with
A2) Bodyweight bench dips 3x12

_
For the bench dips I drop my body to the floor, stabilize my lower body with contact on the floor, and slightly shorten the range of motion. This is a great mechanical drop-set that’ll have your triceps looking like croissants once you’re done!

_
Mechanical drop-sets are a fun tool to add into any training program. If you haven’t tried them already, I highly suggest giving them a shot!

_
I hope you all had an awesome day! 😎💪🏼 #fitness #fitnessmotivation #dips #supersets #dropsets #mechanicaldropset #triceps #arms #bodyweight #movement #functionaltraining #functionalbodybuilding #lifestyle #personaltrainer #strength #endurance #power #mobility #kamloops #britishcolumbia

MECHANICAL DROP-SETS/SUPERSETS!

_
Mechanical dropsets are different compared to your everyday drop-set. In a standard drop-set the only factor to adjust is the weight. Once you’ve performed your first set to failure, you drop the weight and perform the same movement with lighter weight.
With a mechanical dropset, you keep the same movement with the same weight, BUT adjust foot/hand positioning, leverage angle, ROM, bar positioning and what not to keep the same movement pushed BEYOND failure.

_
Simply put, you adjust your body’s position to create the movement slightly easier. This is a great way to pack on size and strength in a short period of time.

_
Here I’m performing:
A1) Bodyweight dips 3x10 with
A2) Bodyweight bench dips 3x12

_
For the bench dips I drop my body to the floor, stabilize my lower body with contact on the floor, and slightly shorten the range of motion. This is a great mechanical drop-set that’ll have your triceps looking like croissants once you’re done!

_
Mechanical drop-sets are a fun tool to add into any training program. If you haven’t tried them already, I highly suggest giving them a shot!

_
I hope you all had an awesome day! 😎💪🏼 #fitness #fitnessmotivation #dips #supersets #dropsets #mechanicaldropset #triceps #arms #bodyweight #movement #functionaltraining #functionalbodybuilding #lifestyle #personaltrainer #strength #endurance #power #mobility #kamloops #britishcolumbia

CRAZY BICEP FINISHER 💪🏼⁣
⁣
Next time you hit a pull day or arm day give this nasty bicep finisher a try! 🔥⁣
⁣
Start off with normal pulley curls, aim for around 12-15 reps or until you can’t anymore! Super set with high curls with about half the weight you were using for the normal curls and aim to match the amount of reps you originally got! 💯⁣
⁣
Hitting the biceps with 2 different angles like this with high volume is going to give you a NASTY pump and will 100% finish off your biceps! Go for 2-3 rounds. ⁣
⁣
If you try these tag me in them and show me the filthy pump you got!!!! 😈⁣
⁣
⁣
#bicepcurls #curlsfordays #curlscurlscurls #curlsforthegirls #biceppump #bigarms #gunsout #supersets #pumpupthevolume #everydayisarmday

CRAZY BICEP FINISHER 💪🏼⁣

Next time you hit a pull day or arm day give this nasty bicep finisher a try! 🔥⁣

Start off with normal pulley curls, aim for around 12-15 reps or until you can’t anymore! Super set with high curls with about half the weight you were using for the normal curls and aim to match the amount of reps you originally got! 💯⁣

Hitting the biceps with 2 different angles like this with high volume is going to give you a NASTY pump and will 100% finish off your biceps! Go for 2-3 rounds. ⁣

If you try these tag me in them and show me the filthy pump you got!!!! 😈⁣


#bicepcurls #curlsfordays #curlscurlscurls #curlsforthegirls #biceppump #bigarms #gunsout #supersets #pumpupthevolume #everydayisarmday

Yeah I am one of them which is why I always go to the gym during non-peak hours 💪🏾 #weighthog #supersets #shoulderandchestday #sundaygymday #norestday

Yeah I am one of them which is why I always go to the gym during non-peak hours 💪🏾 #weighthog #supersets #shoulderandchestday #sundaygymday #norestday

I love creating programs. Especially for PowerWave as that’s where my passion is.
-
Whilst I understand not everyone has experienced PowerWave, or may even be hesitant to try it to see how truly effective it can be, I’m also qualified as a strength and conditioning coach within a gym environment.
-
With PowerWave, I can write programs that will truly transform your body with just 20 Minutes a day. I myself am living proof of this. However if you want me to design programs for the gym then at least an hour based program is required and it won’t be a problem.
-
It’s your time and I will cater for both. That’s my job as a coach and as a nutritionist. If You’re looking for something to fit in a busy lifestyle then join the 1000’s of people who gave PowerWave a go and have never looked back. 💪🏼
-
coachlaville.com

#onlinefitnesscoach #onlinecoach #powerwavelife #strengthcoach #gymtraining #martialartist #20minutesaday #focustraining #fitnessprogram #nutritionprogram #getbackinshape #hiitfitness #hypertrophy #powertraining #liss #supersets #4phase #8weeks #specificdiet #healthandnutrition #wellness #selfimprovement #mindfocus #summerready

I love creating programs. Especially for PowerWave as that’s where my passion is.
-
Whilst I understand not everyone has experienced PowerWave, or may even be hesitant to try it to see how truly effective it can be, I’m also qualified as a strength and conditioning coach within a gym environment.
-
With PowerWave, I can write programs that will truly transform your body with just 20 Minutes a day. I myself am living proof of this. However if you want me to design programs for the gym then at least an hour based program is required and it won’t be a problem.
-
It’s your time and I will cater for both. That’s my job as a coach and as a nutritionist. If You’re looking for something to fit in a busy lifestyle then join the 1000’s of people who gave PowerWave a go and have never looked back. 💪🏼
-
coachlaville.com

#onlinefitnesscoach #onlinecoach #powerwavelife #strengthcoach #gymtraining #martialartist #20minutesaday #focustraining #fitnessprogram #nutritionprogram #getbackinshape #hiitfitness #hypertrophy #powertraining #liss #supersets #4phase #8weeks #specificdiet #healthandnutrition #wellness #selfimprovement #mindfocus #summerready

One thing about me is that I love supersets!!
Four of my fav supersets for arms and shoulders. 
If you cut sugar, only eat complex carbs, increase protein and leafy green veggies, and of course drink plenty water you’ll shred 
6 sets/12 reps

1)-Behind The Neck Barbell  Shoulder Press -Alt. Front DB Raise 
2)-Barbell Upright Row
-Cable Lat Raise

3)-Barbell Curl
-Tricep Pushdown

4)-Alt Dumbbell Curls
Tricep Dips

One thing about me is that I love supersets!!
Four of my fav supersets for arms and shoulders.
If you cut sugar, only eat complex carbs, increase protein and leafy green veggies, and of course drink plenty water you’ll shred
6 sets/12 reps

1)-Behind The Neck Barbell Shoulder Press -Alt. Front DB Raise
2)-Barbell Upright Row
-Cable Lat Raise

3)-Barbell Curl
-Tricep Pushdown

4)-Alt Dumbbell Curls
Tricep Dips

Arm session tonight and finally I’m starting to see progress in weights without sacrificing form.  I normally go on to do abs but tonight I was kidnapped and asked to help out with videoing a new cardio class.  If you’re stuck for a arms superset then this one is great.  It works both biceps and triceps.  I try to do this twice a week. #supersets  #armworkout 
https://youtu.be/-Bn7m1bK8ng

Seated  Db Curl 10 x 4
Front Inclined Db tricep kick back 10x4

Inclined Db curl 5 each arm and then 5 both x4 
Incline skull crush 5 each arm x4

Kneel Db curl half 20 x 4. 
Oh Db extension 20 reps. 
Tricep rope pull down 3x10 . 
Tricep Overhead Cable Extension

Arm session tonight and finally I’m starting to see progress in weights without sacrificing form. I normally go on to do abs but tonight I was kidnapped and asked to help out with videoing a new cardio class. If you’re stuck for a arms superset then this one is great. It works both biceps and triceps. I try to do this twice a week. #supersets #armworkout
https://youtu.be/-Bn7m1bK8ng

Seated Db Curl 10 x 4
Front Inclined Db tricep kick back 10x4

Inclined Db curl 5 each arm and then 5 both x4
Incline skull crush 5 each arm x4

Kneel Db curl half 20 x 4.
Oh Db extension 20 reps.
Tricep rope pull down 3x10 .
Tricep Overhead Cable Extension

//🔥LOWER BODY GYM WORKOUT🔥//Happy Monday everyone 🙌 Here’s some of last week’s workout minus the finisher and core work. Hope you love it. Drop me a comment and let me know. All my workouts can be found inside my GFG Monthly Group Coaching Program which you can find linked up in my bio ✌️
.
Triple Set 1
1️⃣BB Alt Forward Lunge 12-10-8-6 (👆weight each set)
2️⃣Pistol Squats 12-10-8-6 (hold weight across)
3️⃣DB Box Jump Squat 12-10-8-6
.
Triple Set 2
1️⃣BB Front Squat 12-10-8-6 (👆weight each set)
2️⃣DB Stiff Leg Deadlift 12-10-8-6 (hold weight across)
3️⃣Jump Lunge Plate Woodchop 12-10-8-6
.
Triple Set 3
1️⃣BB Sumo Deadlift 12-10-8-6 (👆weight each set)
2️⃣BB Walk Lunge 12-10-8-6 Up (hold weight across). 12-10-8-6 Back
3️⃣Box Jumps 12-10-8-6
.
Finisher (check out my stories) + Core
.
Let me know if you give this one a go. I’d love to hear back from you ❤️
.

#garagefitnessgirl #fatburningworkout #functionalstrength #functionaltraining #lowerbodyworkout #lowerbody #supersets #legworkouts #highintensityintervaltraining #highintensity  #workoutideas #fullbodyworkout #dumbbellworkout #dumbbells #homeworkouts
#fitnessmotivation #fitnessgoals #girlswhoworkout #girlswithmuscle #womensfitness #womenshealth

//🔥LOWER BODY GYM WORKOUT🔥//Happy Monday everyone 🙌 Here’s some of last week’s workout minus the finisher and core work. Hope you love it. Drop me a comment and let me know. All my workouts can be found inside my GFG Monthly Group Coaching Program which you can find linked up in my bio ✌️
.
Triple Set 1
1️⃣BB Alt Forward Lunge 12-10-8-6 (👆weight each set)
2️⃣Pistol Squats 12-10-8-6 (hold weight across)
3️⃣DB Box Jump Squat 12-10-8-6
.
Triple Set 2
1️⃣BB Front Squat 12-10-8-6 (👆weight each set)
2️⃣DB Stiff Leg Deadlift 12-10-8-6 (hold weight across)
3️⃣Jump Lunge Plate Woodchop 12-10-8-6
.
Triple Set 3
1️⃣BB Sumo Deadlift 12-10-8-6 (👆weight each set)
2️⃣BB Walk Lunge 12-10-8-6 Up (hold weight across). 12-10-8-6 Back
3️⃣Box Jumps 12-10-8-6
.
Finisher (check out my stories) + Core
.
Let me know if you give this one a go. I’d love to hear back from you ❤️
.

#garagefitnessgirl #fatburningworkout #functionalstrength #functionaltraining #lowerbodyworkout #lowerbody #supersets #legworkouts #highintensityintervaltraining #highintensity #workoutideas #fullbodyworkout #dumbbellworkout #dumbbells #homeworkouts
#fitnessmotivation #fitnessgoals #girlswhoworkout #girlswithmuscle #womensfitness #womenshealth

The basics of accumulation aka volume blocks explained. 
Will do posts on each advanced method to achieve volume soon.

The basics of accumulation aka volume blocks explained.
Will do posts on each advanced method to achieve volume soon.

Nothing better than a 2 am leg session 🤟🏼💪🏼

Nothing better than a 2 am leg session 🤟🏼💪🏼

Pushing each other to the limit!! 💪🏾🤝 Working out with people as charged as you can go a long way 🔋 The progression of our brothers and sisters is crazy and we don’t plan on slowing down 🏃🏾‍♂️❤️. Finisher = Max pulls + Max push-ups 🐺 A great way to end a session 💥👊🏾 #KNTRLChallenge #calisthenics #fitfam #supersets #muscleups #absworkout #power #bodyweighttraining #streetworkout #fitness  #calisthenicscommunity #squats #weightedcalisthenics #coreworkout #summerbody #community #teamwork #glutes #armsday #donate #charity #togetherness #family #london #croydon #strengthinnumbers #strength

Pushing each other to the limit!! 💪🏾🤝 Working out with people as charged as you can go a long way 🔋 The progression of our brothers and sisters is crazy and we don’t plan on slowing down 🏃🏾‍♂️❤️. Finisher = Max pulls + Max push-ups 🐺 A great way to end a session 💥👊🏾 #KNTRLChallenge #calisthenics #fitfam #supersets #muscleups #absworkout #power #bodyweighttraining #streetworkout #fitness   #calisthenicscommunity #squats #weightedcalisthenics #coreworkout #summerbody #community #teamwork #glutes #armsday #donate #charity #togetherness #family #london #croydon #strengthinnumbers #strength

Epic SUPERSET Arm workout 🌪
-
I normally never hit biceps and triceps together...but if I do, I make sure the pump is outrageous 😤 so make sure to HIT SAVE and try it out! ————————————————————
Full workout:

Exercise 1: ⚡️ Barbell drag into regular curl 4x 10-12
Superset with...
Exercise 2:⚡️ Dumbell overhead extension 4x 10-12
Exercise 3:⚡️ Hammer curl with Hold variation 4x 10 each arm
Superset with...
Exercise 4:⚡️ Barbell french press into close grip press 4x 10-12
Exercise 5:⚡️ Machine preacher curl 4x 12-15
Superset with...
Exercise 6:⚡️ Bodyweight bench dips 4x 12-15

Swipe and save this arm workout for later! Tag a mate who needs some extra arm gainz 💪🏽

Epic SUPERSET Arm workout 🌪
-
I normally never hit biceps and triceps together...but if I do, I make sure the pump is outrageous 😤 so make sure to HIT SAVE and try it out! ————————————————————
Full workout:

Exercise 1: ⚡️ Barbell drag into regular curl 4x 10-12
Superset with...
Exercise 2:⚡️ Dumbell overhead extension 4x 10-12
Exercise 3:⚡️ Hammer curl with Hold variation 4x 10 each arm
Superset with...
Exercise 4:⚡️ Barbell french press into close grip press 4x 10-12
Exercise 5:⚡️ Machine preacher curl 4x 12-15
Superset with...
Exercise 6:⚡️ Bodyweight bench dips 4x 12-15

Swipe and save this arm workout for later! Tag a mate who needs some extra arm gainz 💪🏽

In two weeks you’ll feel it In four weeks you’ll see it In eight weeks you’ll hear it❤💪💪 #biceps
 #fitnessmotivation
#fitness
#gym
#instamood
#fitnessfreaks
#gymmotivation #supersets 
No pain, no gain
💪💪💪💕❤🙏

In two weeks you’ll feel it In four weeks you’ll see it In eight weeks you’ll hear it❤💪💪 #biceps
#fitnessmotivation
#fitness
#gym
#instamood
#fitnessfreaks
#gymmotivation #supersets
No pain, no gain
💪💪💪💕❤🙏

NEVER SKIP LEG DAY❗️🚫 Today’s leg workout was brutal. I always try to make sure to go a little more intense on my leg day routine just because I know how much I hate training them 😂  I personally give that advice to anyone who has a specific muscle group they hate training.. train those muscles harder and make it your hardest workout of the week! 
These are just a few of the workouts I did in today’s “Sunday funday leg day” 😂 give it a shot on your next leg day 💪🏽 Workout:
10 mins on stair machine (warm up) -Barbell box squats 5x10 
Superset with leg curls 5x10(make sure to do a 4 second squeeze on your last rep) -seated  leg press 5x10 - 4 rounds of barbell lunges 
Superset with kettle bell squats 4x10 -seated calf raises 5x10 -finish with an hour of cardio on the recumbent bike (great finisher, but also the worst part 😂)

NEVER SKIP LEG DAY❗️🚫 Today’s leg workout was brutal. I always try to make sure to go a little more intense on my leg day routine just because I know how much I hate training them 😂 I personally give that advice to anyone who has a specific muscle group they hate training.. train those muscles harder and make it your hardest workout of the week!
These are just a few of the workouts I did in today’s “Sunday funday leg day” 😂 give it a shot on your next leg day 💪🏽 Workout:
10 mins on stair machine (warm up) -Barbell box squats 5x10
Superset with leg curls 5x10(make sure to do a 4 second squeeze on your last rep) -seated leg press 5x10 - 4 rounds of barbell lunges
Superset with kettle bell squats 4x10 -seated calf raises 5x10 -finish with an hour of cardio on the recumbent bike (great finisher, but also the worst part 😂)

On good days work out On bad days work out harder
 #fitnessmotivation
#fitness
#gym
#instamood
#fitnessfreaks
#gymmotivation #supersets 
No pain, no gain
💪💪💪💕❤🙏

On good days work out On bad days work out harder
#fitnessmotivation
#fitness
#gym
#instamood
#fitnessfreaks
#gymmotivation #supersets
No pain, no gain
💪💪💪💕❤🙏

⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
⁣
So I had the pleasure of big @robcannon26 blast me through this SUPERSET on a high intensity CHEST SESSION💪⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
1️⃣Machine Fly⁣
✅15 Reps⁣
✅2 Second Pause at the top and the bottom⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
2️⃣Flat Bench Press⁣
✅3 Partials, then 1 Full Rep⁣
✅Repeat this for 5 ROUNDS!⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
Be sure to save this POST for your next CHEST Workout!📲⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
📌Tag your training partner in this for CHEST DAY MONDAYS!⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
📥 I am taking on a few more select ONE to ONE  PREMIUM COACHING clients who want to get in 💥WORLD CLASS SHAPE💥; This is for a minimum period of 16 Weeks, as world class results take time and commitment, I can GUARANTEE the program works, but can I guarantee you can work? If you are interested in working with me directly, DM with the following:⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
✅Your Goals and Aspirations⁣
✅Where are you based⁣
✅Why I should work with you?

⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣

So I had the pleasure of big @robcannon26 blast me through this SUPERSET on a high intensity CHEST SESSION💪⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
1️⃣Machine Fly⁣
✅15 Reps⁣
✅2 Second Pause at the top and the bottom⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
2️⃣Flat Bench Press⁣
✅3 Partials, then 1 Full Rep⁣
✅Repeat this for 5 ROUNDS!⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
Be sure to save this POST for your next CHEST Workout!📲⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
📌Tag your training partner in this for CHEST DAY MONDAYS!⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
📥 I am taking on a few more select ONE to ONE PREMIUM COACHING clients who want to get in 💥WORLD CLASS SHAPE💥; This is for a minimum period of 16 Weeks, as world class results take time and commitment, I can GUARANTEE the program works, but can I guarantee you can work? If you are interested in working with me directly, DM with the following:⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
✅Your Goals and Aspirations⁣
✅Where are you based⁣
✅Why I should work with you?

Glutes/hammies on this wonderful unbusy sunday 😏 was feeling stronger than usual so smashed out 2 reps of 100kg deadlifts 😍
•3x6 deadlifts (90kg, 2 reps of 100kg)
•3x8 barbell hip thrusts (90kg)
•3x10 dumbbell deadlifts •4x10 cable kickbacks
•4x10 hip abductions

Feeling good 😍
#gymshark66 @gymshark

Glutes/hammies on this wonderful unbusy sunday 😏 was feeling stronger than usual so smashed out 2 reps of 100kg deadlifts 😍
•3x6 deadlifts (90kg, 2 reps of 100kg)
•3x8 barbell hip thrusts (90kg)
•3x10 dumbbell deadlifts •4x10 cable kickbacks
•4x10 hip abductions

Feeling good 😍
#gymshark66 @gymshark

Had a fab Upper Body session with these 2 beauts today 💪🏻💪🏻💪🏻 Triple sets in everything 🤮🤮🤮 Numb forearms, press up to failure finishers (ouch) and then we did a 5 round core burner of 5 exercises 30 secs each - OUCH!!!!!!! Give these a try 🔥🔥🔥 Loved it though! My first pull session @dynamicsgymuk using the equipment 💪🏻 #pullsession #gym #sunday #backday #biceps #abs #fitfam #girlswholift #muscle #pressups #girls #friends #protein #supersets #fitness #motivation #inspiration #pipfitness #weekend #health @kellycooke21 @justine.shaw27

Had a fab Upper Body session with these 2 beauts today 💪🏻💪🏻💪🏻 Triple sets in everything 🤮🤮🤮 Numb forearms, press up to failure finishers (ouch) and then we did a 5 round core burner of 5 exercises 30 secs each - OUCH!!!!!!! Give these a try 🔥🔥🔥 Loved it though! My first pull session @dynamicsgymuk using the equipment 💪🏻 #pullsession #gym #sunday #backday #biceps #abs #fitfam #girlswholift #muscle #pressups #girls #friends #protein #supersets #fitness #motivation #inspiration #pipfitness #weekend #health @kellycooke21 @justine.shaw27

Coming up towards the end of the first month of the new year, and thought I’d share some ways on how to get the best out of yourself this year.

Setting goals is crucial for anyone, whether they’re in the fitness industry or not. Short term goals, medium goals, long term goals, outcome goals, performance goals and process goals are all important in achieving your best. 
Setting short term goals are the best for developing confidence. Short term goals usually last a matter of weeks (1-2) , with the aim of working towards a long term goal (9-12months). When setting your goals, the goals have to be realistic in the period of time you’ve gave yourself. Along with this, measuring your progress towards your goal, will motivate you to carry on, to achieve the goal. 
I’ve set my goals to achieve at the end of the year, have you set yours?

#Gymlife #Fitness #Motivation #TrainHard #Gym #Gains #NoPainNoGain #ChestDay #Legday #Armday #Pump #BodyBuilding #FitnessMotivation #Supersets #Cutting #Bulking #Gymshark #Healthy #AchievingGoals #Hardwork #myprotein #Biceps #Triceps #deadlift #pullworkout #goals #goalsetting

Coming up towards the end of the first month of the new year, and thought I’d share some ways on how to get the best out of yourself this year.

Setting goals is crucial for anyone, whether they’re in the fitness industry or not. Short term goals, medium goals, long term goals, outcome goals, performance goals and process goals are all important in achieving your best.
Setting short term goals are the best for developing confidence. Short term goals usually last a matter of weeks (1-2) , with the aim of working towards a long term goal (9-12months). When setting your goals, the goals have to be realistic in the period of time you’ve gave yourself. Along with this, measuring your progress towards your goal, will motivate you to carry on, to achieve the goal.
I’ve set my goals to achieve at the end of the year, have you set yours?

#Gymlife #Fitness #Motivation #TrainHard #Gym #Gains #NoPainNoGain #ChestDay #Legday #Armday #Pump #BodyBuilding #FitnessMotivation #Supersets #Cutting #Bulking #Gymshark #Healthy #AchievingGoals #Hardwork #myprotein #Biceps #Triceps #deadlift #pullworkout #goals #goalsetting

SUNDAYS! how do you spend them, Do you relax? Do you workout? Today was a heavy arm session with SUPERSETS and even TRI- SETS! • 
A little YOU time is always needed and self care is essential even if you zone out for an hour! Either way rest and recovery are very important! #sundays #rest #weightlifting #hypertrophy #fitness #gym #crossfit #powerlifting #bodybuilding #workout #fitfam #motivation #training #bicepworkout #tricepsworkout #supersets

SUNDAYS! how do you spend them, Do you relax? Do you workout? Today was a heavy arm session with SUPERSETS and even TRI- SETS! •
A little YOU time is always needed and self care is essential even if you zone out for an hour! Either way rest and recovery are very important! #sundays #rest #weightlifting #hypertrophy #fitness #gym #crossfit #powerlifting #bodybuilding #workout #fitfam #motivation #training #bicepworkout #tricepsworkout #supersets

Na laatste nachtdienst gelijk de sportschool ingedoken voor een 5tal supersets biceps en triceps. Lekker knallen. Waaronder de French Press en de EZ bar arm curl. #krachttraining #mindset #medifitbreda @medifitbreda #biceps #triceps #supersets #frenchpress #ezbararmcurl #pdecd #problemsdontexcistchallengesdo

Na laatste nachtdienst gelijk de sportschool ingedoken voor een 5tal supersets biceps en triceps. Lekker knallen. Waaronder de French Press en de EZ bar arm curl. #krachttraining #mindset #medifitbreda @medifitbreda #biceps #triceps #supersets #frenchpress #ezbararmcurl #pdecd #problemsdontexcistchallengesdo

💥Superset: 2 exercises that target the same or opposite muscle groups, performed one after the other without rest 🤓
•
In order to stimulate muscle growth you have to put the muscles through stress/trauma. Research shows that a muscle has to be under tension for at least 40 seconds to cause enough damage for growth factors to occur. 
So for anyone that wants to grow some muscle or ‘tone up’ (which is basically the same thing), the longer the muscle is under tension the better and therefore I’d recommend including supersets in your workout ✅
•
Try this superset targeting the back muscles (time under tension = 60s): Barbell bent over rows x12
Lat pull down x12

x3 sets
🔥🔥🔥

💥Superset: 2 exercises that target the same or opposite muscle groups, performed one after the other without rest 🤓

In order to stimulate muscle growth you have to put the muscles through stress/trauma. Research shows that a muscle has to be under tension for at least 40 seconds to cause enough damage for growth factors to occur.
So for anyone that wants to grow some muscle or ‘tone up’ (which is basically the same thing), the longer the muscle is under tension the better and therefore I’d recommend including supersets in your workout ✅

Try this superset targeting the back muscles (time under tension = 60s): Barbell bent over rows x12
Lat pull down x12

x3 sets
🔥🔥🔥

Try these tabata supersets by @garagefitnessgirl for a super sweaty Sunday! Follow link in bio for more great workouts by this tabata-rific trainer! 💦
⠀⠀⠀⠀⠀⠀⠀⠀
Bonus #GluteGains if you can find the #dachshund in this workout! 🏋️‍♂️
⠀⠀⠀⠀⠀⠀⠀⠀
Posted @withregram • @garagefitnessgirl //🔥TABATA SUPERSETS🔥// Build strength & killer cardio fitness with this 30 Minute Tabata HIIT with Weights.
.
Swipe across 👉 to watch the movements (each slide has 2 moves) or do this workout along with me over on my YouTube Channel 📺 Just search Penny Barnshaw- Garage Fitness Girl
.
⏱Time to Complete: 30 Minutes
.
🏋🏻‍♀️Equipment: 1 set of moderately heavy Dumbbells. I used 7kg but you may want to use something lighter or heavier depending on your strength level.
.
Complete Alternating Tabata Supersets of 20 Secs Work/10 Secs Rest. 
Tabata = 4 Minutes/4 total rounds of each supersets. 
Have 10 seconds rest between supersets
_________________________________
Superset 1
a. Dumbbell Drop Squat
b. Dumbbell Thruster
*30 seconds Rest
.
Superset 2
a. Dumbbell Bentover Reverse Fly
b. Commando Plank Pushup
*30 seconds Rest
.
Superset 3
a. Dumbbell Lateral Lunge
b.Jump Over Dumbbell *60 seconds rest
.
Superset 4
a. Sumo High Row
b. Standing Dumbbell Punch
*30 seconds rest .
Superset 5
a. Step Back Lunge & Curl
b. Jump Lunge Burpee
*30 seconds rest
.
Superset 6
a. Alternating single leg v-situps
b. Twisting Mt Climber *Workout Complete
.
.
If you enjoyed this workout make to sure to give it a ❤️ and let me know in the comments what your favourite Superset Pairing is... Mine was number 3... how about you?
.
#garagefitnessgirl #fatburningworkout #tabatatraining #tabataworkout #highintensitytraining #cardiohiit #highintensityintervaltraining #supersets #highintensity  #workoutideas #bodyweightworkout #fullbodyworkout #hiit #hiittraining #hiitworkout #dachsund #dumbbellworkout #dumbbells #homeworkouts #tabata #hiitstrength
#fitnessmotivation #tream #girlswhoworkout #girlswithmuscle #womensfitness #tream_trainstream

Try these tabata supersets by @garagefitnessgirl for a super sweaty Sunday! Follow link in bio for more great workouts by this tabata-rific trainer! 💦
⠀⠀⠀⠀⠀⠀⠀⠀
Bonus #GluteGains if you can find the #dachshund in this workout! 🏋️‍♂️
⠀⠀⠀⠀⠀⠀⠀⠀
Posted @withregram@garagefitnessgirl //🔥TABATA SUPERSETS🔥// Build strength & killer cardio fitness with this 30 Minute Tabata HIIT with Weights.
.
Swipe across 👉 to watch the movements (each slide has 2 moves) or do this workout along with me over on my YouTube Channel 📺 Just search Penny Barnshaw- Garage Fitness Girl
.
⏱Time to Complete: 30 Minutes
.
🏋🏻‍♀️Equipment: 1 set of moderately heavy Dumbbells. I used 7kg but you may want to use something lighter or heavier depending on your strength level.
.
Complete Alternating Tabata Supersets of 20 Secs Work/10 Secs Rest. 
Tabata = 4 Minutes/4 total rounds of each supersets. 
Have 10 seconds rest between supersets
_________________________________
Superset 1
a. Dumbbell Drop Squat
b. Dumbbell Thruster
*30 seconds Rest
.
Superset 2
a. Dumbbell Bentover Reverse Fly
b. Commando Plank Pushup
*30 seconds Rest
.
Superset 3
a. Dumbbell Lateral Lunge
b.Jump Over Dumbbell *60 seconds rest
.
Superset 4
a. Sumo High Row
b. Standing Dumbbell Punch
*30 seconds rest .
Superset 5
a. Step Back Lunge & Curl
b. Jump Lunge Burpee
*30 seconds rest
.
Superset 6
a. Alternating single leg v-situps
b. Twisting Mt Climber *Workout Complete
.
.
If you enjoyed this workout make to sure to give it a ❤️ and let me know in the comments what your favourite Superset Pairing is... Mine was number 3... how about you?
.
#garagefitnessgirl #fatburningworkout #tabatatraining #tabataworkout #highintensitytraining #cardiohiit #highintensityintervaltraining #supersets #highintensity #workoutideas #bodyweightworkout #fullbodyworkout #hiit #hiittraining #hiitworkout #dachsund #dumbbellworkout #dumbbells #homeworkouts #tabata #hiitstrength
#fitnessmotivation #tream #girlswhoworkout #girlswithmuscle #womensfitness #tream_trainstream

It's not about perfection but by effort. When that effort is brought to the table every single day, that's when transformation takes place. 
_
It might take weeks, months, years, as long as you keep showing up, the result will eventually show.
:
Slow progress is much better than no progress😉😍 _

Will you be pushing through this week? Let me know in the comment below :
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#fitlifegenie  #fitnessaddict  #fitness  #fitmom  #homemadebody  #fitnesslifestyle  #fitnessmotivation  #running  #totalbodyexercise  #physique  #gymmotivation  #postpartumfitness  #postnatal  #fitfam  #cardio  #gymrat  #determination  #personaltrainer  #supersets  #workoutvids  #bulkseason  #musclegrowth  #gymgains  #gymmom  #fitwife  #fitmamas  #momswithmuscle  #homeworkout  #manchesterfitness

It's not about perfection but by effort. When that effort is brought to the table every single day, that's when transformation takes place.
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It might take weeks, months, years, as long as you keep showing up, the result will eventually show.
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Slow progress is much better than no progress😉😍 _

Will you be pushing through this week? Let me know in the comment below :
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#fitlifegenie    #fitnessaddict    #fitness   #fitmom    #homemadebody   #fitnesslifestyle    #fitnessmotivation    #running    #totalbodyexercise    #physique    #gymmotivation    #postpartumfitness   #postnatal    #fitfam    #cardio    #gymrat    #determination #personaltrainer   #supersets    #workoutvids    #bulkseason    #musclegrowth    #gymgains    #gymmom    #fitwife    #fitmamas    #momswithmuscle   #homeworkout #manchesterfitness

Chest & Back 
Superset Workout
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Bench Press 110&
Plate Loaded Tbar Row
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Incline DB Press 45&
1 Arm Row 60kg DB
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Lat Pulldown&
Cable Flys .
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This workout took about 40-45mins, intensity high🤗
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#personaltrainer #gyminstructor #onlinecoaching #nutritonplans #training #workout #circuits #kettlebells #spinning #cardio #fitness #fatloss #musclegain #bodybuilding #bodytone #strength #lean #bulk #strengthandconditioning #coach #pt #rjmfitness #bodyworks #gym #hydeoutfitness #enniskillen  #fermanagh #lisnaskea #supersets #chest&back

Chest & Back
Superset Workout
.
.
Bench Press 110&
Plate Loaded Tbar Row
.
.
Incline DB Press 45&
1 Arm Row 60kg DB
.
.
Lat Pulldown&
Cable Flys .
.
This workout took about 40-45mins, intensity high🤗
.
.

#personaltrainer #gyminstructor #onlinecoaching #nutritonplans #training #workout #circuits #kettlebells #spinning #cardio #fitness #fatloss #musclegain #bodybuilding #bodytone #strength #lean #bulk #strengthandconditioning #coach #pt #rjmfitness #bodyworks #gym #hydeoutfitness #enniskillen #fermanagh #lisnaskea #supersets #chest &back