Issa upper body day 🥰
Chicas don’t be scared to work your upper body. A set of strong shoulders and back is SEXY AF.
Now, I do more for my upper body days then just this, but I think these by themselves are a good base or start, specifically if you’re trying to target your back and shoulders.
🎵 DISRESPECTFUL - GASHI
1. Bent over barbell rows - 3 x 6
2. Assisted chin ups - 3 x 4 - 6
3. Bent over DB rows - 3 x 5
4. DB overhead press - 3 x 8-10
Usually for the rep ranges I try to do enough weight so that I can do 4-6 reps of each exercise.
For the DB bent over rows I did more reps just to show the motion. You wanna slightly reach down to your opposite foot, and then drive your elbows behind your body.
#womenwholift #workout #fitness #fitnessmotivation #arms #backworkout #back #liftingmotivation #strongwomen #upperbodyday #upperbodyworkout #shoulders #gains
The gym is an unbelievably meditative place for me, as corny as it sounds. In the past few months I've come to understand how helpful meditation is, whether I'm laying in my room, finding a place of peace and being attentive to my breathing or if I'm locked into a workout. The gym allows me to feel and not think, understanding the tension in my muscles and allowing them to release. It has always played a vital part in my day to day life and I've developed a better understanding as to why, and how important it is in my recovery.
Also, I entered treatment at 184lbs, here's to hitting 200lbs today 💪🏻
Had a great shoulder, and arm workout last night. I’ve never tried this before but I got one set from each workout and am gonna put sets and reps here in the description if anyone’s interested in checking it out.
Smith machine shoulder press 4x6-10 last set dropset.
Side raises with static hold 4x12-15 each side
Cable rear delt fly 4x15
Upright row SS behind head shoulder press 3x10-15
Barbell spider curl ss single arm pushdown 3x8-15 last set dropset
Rope hammer curls ss v bar pushdown 3x10-15
When you are awkward but still smexy. Hahaha.
It's all about the lessons learned when things don't exactly go the way you've intended. 🙌🏻
Dirty 30 EXTREME! I don’t know the last time I broke a sweat this much. This morning I wanted to skip the workout, I thought about doing the regular Dirty Thirty for the original 21 Day Fix because I KNEW this workout was going to be hard. I KNEW it was going to push every single part of me. BUT - I committed to this program. I made a commitment to myself. I pushed the damn play button. I didn’t give up either. I pushed through every single time I wanted to quit. I laughed at myself when my legs and arms were shaking, because I knew I was getting stronger. I laughed because it hurt SO GOOD. I laughed because I wanted to skip it. I am so glad I pushed play. I am proud of myself. I am proud that I am keeping my promises to myself. I am filling my own cup daily by giving myself these thirty minutes every day. I am becoming a better wife and mother while becoming the best version of me. This is my year! #21dayfixextreme #21dfx #dirtythirtyextreme #sweat #athomeworkouts #beachbodyondemand #arms #legs #glutes #shoulders #workout #weightloss #weightlossjourney #pcos #pcoswarrior #cysterhood #momonamissiontobefit #myyear
Breakfast doesn’t have to be boring when your cutting 🥚🥚🥚
Feeling in charge and on top of the world! Bring on check in day tomorrow to see what I have achieved in just 1 week! 🙌
Alright, kids, time for real talk 💁♀️ I know I talk alot of shit and make jokes on instagram, it's kind of my whole schtick but I want to take a moment to address a very real, very pressing issue that arises far more often when training clients than I would like and that issue is: Weight gain. Now, as a former fat kid, I know it is so fucking scary to put on weight. We fear losing definition, loss of mobility, bullying, assumptions about health, etc, and I still deal with those fears often, but I want to reassure anyone who is hesitant to begin their journey to a better, bigger, stronger body, putting on weight can be an incredible thing, just take your time, do your research and love every step of the process ❤ this has been my Ted talk
1/2 KNEELING LANDMINE PRESS
Want to build your shoulders pain-free AND a stable, more resilient core?
👉🏻You need to try the 1/2 Kneeling Landmine Press. ⠀
The kneeling + unilateral aspects of the press make it a great core stability/anti-movement exercise. The arc of the bar path makes it easier for those who have poor shoulder mobility.
Stay upright, core + glutes tight. Most do best with this movement in the 8-10 rep range.
What’s your favorite shoulder movement? ⬇️
I know the first pic isn’t the greatest but whatever... 😌💪 exactly 1 year ago VS today. A year ago I wasn’t eating enough (1500-1700cals) I was too focused on the scale number and staying 145-155MAX. Doing too many reps, stuck to super light weight, and wayyyy to much cardio (60+ mins a day). Now I eat all the food (2600-3000cal) cut my reps to 10 x 4 sets. Lift as heavy as I can, and cardio is cut to 10-20mins a day. Oh and I’m proud to say I weigh 166lbs today. 💪😏 muscle gains are more important then that scale number. Focus on your progress photos and not the number when you’re trying to build muscle mass. & of course... THANK YOU GYM FAM!!! 🤩😎 Every ONE of you push me daily to be a better me 😚❤️✌️couldn’t of gotten this far without my cheer squad 🤓 #gains #shoulders #progressnotperfection #fitfam #gymrat #gymislife #weightlossjourney #bulkseason #beastmode #musclegain #carbsarelife #supplementjunkie #ihatecardio
👈 I really do hate it.
Would you come closer to me?
Swipe for👉🏼 ULTIMATE Shoulder Workout
I’ve been taking my workouts to the next level this past week and feeling SO good about it. Hope you enjoy this as much as I did!!! The burn is REAL!
Shoulder Exercises: ☑️3-4 Sets of 10-15 Reps
✖️Around the Worlds
✖️Front Raises with added Hold
✖️Kettlebell Upright Row
✖️Single Armed Straight Arm Pull Downs
✖️Medicine Ball Bicep Curl to Push and Pulls
✖️Cable Upright Row with Rope
✖️Cable Front Raises
leggings and @forever21