SHOULDERS & ABS🔥
1. Cable Face Pulls (Super Set) Lateral Raises - 4x10-12 ( 1 Second Pause On Each Rep )
2. Incline Bench Dumbbell Raises: Front, Side, and Rear - 4x15
3. Incline Bench Barbell Press - 4x10-12
4. Incline Bench Straight Bar Rear Delt Row - 4x10-12 ( 1 Second Pause On Each Rep )
5. Plate Shoulder Front Raises - 4x15
6. Standing Rope Cable Crunch - 4x15
7. Hanging Dumbbell Knee Raises - 4x15
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Use Code: “HecorJFit” 🔥
Friday food for thought, especially for the ladies...🤗
~Blowing out someone else’s candle doesn’t make yours shine any brighter.🔥
~It’s ok to support and compliment other women. Nothing bad will happen. I promise. ✌🏽
~Her success is not your failure. 💕
~Judging a person doesn’t define who they are, it defines who you are. 💯 ~We should build each other up, not tear each other down.👏🏽 It took a long time to get where I am. Not just physically with the weight loss and lifting, but with my confidence and self esteem. I’m not perfect, I don’t want to be. It’s taken a long time to learn to love myself, imperfections and all. I’m covered in stretch marks and scars I’m no longer completely ashamed of. I’ve had to let go of a lot of self hate. I’ve worked damn hard to get where I am in a few departments of life. I know where I’ve been, what I’ve been through, and what I’m capable of. BUT what I’ve NEVER had to do in my journey, is step on someone else. And I never will. You can pass your judgements about my body or lifestyle or way of doing things if you want, I still won’t speak ill of you. I’ll just be over here watering my own grass 🌱 trying to grow some pumpkin delts 🎃 and a booty 🍑 oh, and helping and supporting other ladies on their own fitness journey and mission to love themselves 👯♀️
#strongwomen #lifteachotherup #dontbeajudgyjerk
happy happy hour🤗 everyone and their mother (literally) in tally for parents weekend so naturally I will be avoiding all locations that aren’t my house for the remainder of the weekend...or until i get FOMO and decide to get drunk....lmao ALWAYS maintenance shoulder workout belowwww🔥⬇️
🔸Front raises, Side laterals, Bent over rear delt flies and Press warmups with light weight (1 set of 15 for each warm up exc)
🔸Shoulder Press Superset W Front Delt raises using dumbbells 3 sets 15
🔸Easy bar vertical pulls to chin superset W bent arm front flies 3 sets 24
🔸Side Lateral Raises superset bent over rear delt flies 4 sets 20 and burnout on 4th set
🔸Burnout with Front Delt raises using cable and straight bar 3 sets of however many you can finish
SAVE IT LIKE IT GAIN IT😇💕 #MyPhoneIsBiggerThanMyHead #AndMyHands #TinyHumanProbs #HappyHour #ShoulderDay #BeAVisionary #FashionablyLatte
I actually planned on smiling for this picture but then my headphones died right before this picture was taken. I guess this is my look of disappointment 🤷🏾♂️ #ShoulderDay
First time with 95s on the decline and I MADE IT LOOK EASY!!! 😤💪👊🔥. Next time, I'm going for the 100s.
post!!! Someone commented on my physique last month (and my sisters) saying we look like men. 🤔 Ok!!! Sorry I can bench press more than your boyfriend. 😂 I love my muscles and love weightlifting- always a work in progress, looking “too manly” or not, it’s a big passion of mine!!! 😘💪🏼❤️
y’all! Hit shoulders today with a workout by @danalinnbailey
because obviously them delts is #goalsAF
. Shoulder day is always my favorite, but this particular workout just takes it to the next level. 🙌
I will smother these cheeks until I’m 92 if I make it that long! So so so so obsessed with this sweet girl. So blessed to have the time to learn and grow with her and have complete undivided attention ❤️.
Empowering myself so that I can help to always empower her. Having a daughter seriously gives me all the feels. I want her to not only know but believe how strong and powerful she truly is.
It’s the little steps taken day by day, workout by workout, and sometimes minute by minute that add up overtime and gets you through.
And during that time of adversity you have a few choices:
1️⃣ Sit down, give up, and let the failure
of knowing you “could have” take its course,
2️⃣ You can get up, shake it off,
and keep on moving forward. ✔️✔️✔️
Whatever you choose, I can promise you this, the winner will always be the guy who crosses the line. He’s the man that everyone will remember. On the contrary, the man who gives up when it’s too hard, will be the man that no one knows.
Working out with friends make the workout SO much better! Amiright??
If y’all are lacking motivation, get some support! Not only will it hold you accountable, but you’re more likely to push yourself more and that means you’re one more step closer to reaching your goals!
Tag your workout buddy below!💛
144 lbs and 5’8 :) eating at a surplus.
Caught this tri-set I had my client perform the other day. Jake has put on some solid muscle in our time together and I love putting him through tiring, spot specific workouts.
3 Rounds, 45sec Rest
20 KB Single Arm Shoulder Press
20 KB Bottoms Up Press
15 Drag Curls
Nothing like a good SHOULDER pump with a sprinkle of back & biceps 😎
SWIPE ⏩ SAVE!
These are a few of my favorite moves from today’s workout. Give them a try for a good upper body pump🔥.
🖤Dumbell Lateral Raises 4x8
🖤Rear delt raises 4x8
🖤Underhand lat pull-downs 4x10
🖤Single arm lat pull-downs 4x8
HAPPY FRIDAY FRIENDS ❤️.
💻 Fitness Coaching Inquiries: catalinamontes.con
📹YouTube: Catalina Montes
Never been a heavier bencher but me and @peter_fit_
have been working hard on it the last month and have noticed big changes.. • 1Rep MAX (315lbs) 140kg & easy working sets @ (225lbs) 100kg for 10/12reps