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Bicep Curl for Muscle Growth!
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👉🏼 Tag a friend who would benefit from this!
📌 Bookmark this for later reference!
🧐 READ entire caption and watch video for full understanding.
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🔥 Build Bigger Arms! 🔥
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Have you been training biceps and getting a shoulder pump?? This may be why.
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Bicep training should be focused around what is happening around 🔁 the elbow joint. 📍💪🏼 In the past couple of weeks, I have seen a handful of men and women using mainly momentum to maximize weight used and compromising shoulder stability for added ROM. ❌
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🔎 If you are having trouble isolating your biceps during a curl variation, simply think of creating stability in your core and scapula 🔒 and using a cable - this will help maintain constant tension. 🔁💪🏼
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🤕 if you feel pain in your elbows during a bicep exercise, lower the weight, and learn a more efficient movement pattern and contraction. You may also need to change up the attachment you are using - fixed bars tend to cause more elbow discomfort.
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My advice:
✅ stabilize your core and scapula
✅ focus on keeping elbows fixed to help maintain tension on your biceps
✅ if you have the ability to create an opposing force (i.e. preacher curl), do it
✅ joint movement should be coming from the elbow, not shoulder
✅ maintain tension through the eccentric
✅ fully extend the arm and contract with the bicep forcefully out of the bottom
❌ common mistake is using momentum to complete ROM while using maximal weight
❌ flexion at the shoulder causing activation of front delt
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🏋🏼‍♀️ I would recommend starting with a lighter weight than you are used to for 3 sets of 6-12 reps focusing on execution and keeping tension on your biceps.
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🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!
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@physiquedevelopment_
Apply for online coaching: 📧austin@physiquedevelopment.com
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Music: The High Life by Oboy
Bicep Curl for Muscle Growth! . 👉🏼 Tag a friend who would benefit from this! 📌 Bookmark this for later reference! 🧐 READ entire caption and watch video for full understanding. . 🔥 Build Bigger Arms! 🔥 . Have you been training biceps and getting a shoulder pump?? This may be why. . Bicep training should be focused around what is happening around 🔁 the elbow joint. 📍💪🏼 In the past couple of weeks, I have seen a handful of men and women using mainly momentum to maximize weight used and compromising shoulder stability for added ROM. ❌ . 🔎 If you are having trouble isolating your biceps during a curl variation, simply think of creating stability in your core and scapula 🔒 and using a cable - this will help maintain constant tension. 🔁💪🏼 . 🤕 if you feel pain in your elbows during a bicep exercise, lower the weight, and learn a more efficient movement pattern and contraction. You may also need to change up the attachment you are using - fixed bars tend to cause more elbow discomfort. . My advice: ✅ stabilize your core and scapula ✅ focus on keeping elbows fixed to help maintain tension on your biceps ✅ if you have the ability to create an opposing force (i.e. preacher curl), do it ✅ joint movement should be coming from the elbow, not shoulder ✅ maintain tension through the eccentric ✅ fully extend the arm and contract with the bicep forcefully out of the bottom ❌ common mistake is using momentum to complete ROM while using maximal weight ❌ flexion at the shoulder causing activation of front delt . 🏋🏼‍♀️ I would recommend starting with a lighter weight than you are used to for 3 sets of 6-12 reps focusing on execution and keeping tension on your biceps. . 🙋🏼‍♂️Don't forget to tag a friend! 📌Bookmark this for later reference! . @physiquedevelopment_ Apply for online coaching: 📧austin@physiquedevelopment.com . Music: The High Life by Oboy
🚀 #MotivationMonday 🚀 -
New week let's not waste time and get right to work towards our #goals 😎 Say Hell Yeah if you agree! -
Put the bullies, the naysayers, the haters to the left because we are only heading to the right direction!
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Have that “Ride along with me or stay behind me” mentality because time is valuable and no #negativity deserves a fraction of a second.🔥#positivevibesonly
🎥: @ninozoptics
Pants: @fitarmyofficial use my CODE ⭐PHARMA10⭐ for a 10% discount
Song: So What by Klumzy
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#pharmathlete #bestvideo #bestvideooftheday #bestvideos #follow #followme #hot #positivevibes #positivevibe #monday #armworkout #armsworkout #biceps #triceps #fitarmyofficial #savage #beastmode #montreal #mtl #montréal #montrealmoments #mtlmoments #mtlblog #livemontreal #somontreal
🚀 #MotivationMonday  🚀 - New week let's not waste time and get right to work towards our #goals  😎 Say Hell Yeah if you agree! - Put the bullies, the naysayers, the haters to the left because we are only heading to the right direction! - Have that “Ride along with me or stay behind me” mentality because time is valuable and no #negativity  deserves a fraction of a second.🔥#positivevibesonly  🎥: @ninozoptics Pants: @fitarmyofficial use my CODE ⭐PHARMA10⭐ for a 10% discount Song: So What by Klumzy * * * * * #pharmathlete  #bestvideo  #bestvideooftheday  #bestvideos  #follow  #followme  #hot  #positivevibes  #positivevibe  #monday  #armworkout  #armsworkout  #biceps  #triceps  #fitarmyofficial  #savage  #beastmode  #montreal  #mtl  #montréal  #montrealmoments  #mtlmoments  #mtlblog  #livemontreal  #somontreal 
🥇For all of My Ultimate Training & Nutritional Programs Click the link on My BIO (Profile).
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Free load woodchop not only works your Abs, but also great for Arms 💪🏼 Do 5⃣ Sets 🔟 Reps each side (try 10Kg Ball, Plate or Kettlebell, whatever’s available) If 10Kg is to heavy try 5 or 8kg.
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Drive ball from the side of your hips over crossing to the opposite side of your shoulder.💪🏽
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🤗Share your work videos with me by posting on your Instagram and using hashtag #TrainwithAndreia I will like, comment and share  Instagram stories 🤗
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#trainlikeagirl #fitgirlcode #coreworkout #coreexercise #armsworkout #fullbodyworkout #dubaiblog #dubaiwomen #dubaimums #dubailadiesclub #dubailifestyle
🥇For all of My Ultimate Training & Nutritional Programs Click the link on My BIO (Profile). . Free load woodchop not only works your Abs, but also great for Arms 💪🏼 Do 5⃣ Sets 🔟 Reps each side (try 10Kg Ball, Plate or Kettlebell, whatever’s available) If 10Kg is to heavy try 5 or 8kg. . Drive ball from the side of your hips over crossing to the opposite side of your shoulder.💪🏽 . 🤗Share your work videos with me by posting on your Instagram and using hashtag #TrainwithAndreia  I will like, comment and share Instagram stories 🤗 . . . . . #trainlikeagirl  #fitgirlcode  #coreworkout  #coreexercise  #armsworkout  #fullbodyworkout  #dubaiblog  #dubaiwomen  #dubaimums  #dubailadiesclub  #dubailifestyle 
✖️315LB Reverse Grip Bench Press X 14 - Video Tomorrow✖️
✖️315LB Reverse Grip Bench Press X 14 - Video Tomorrow✖️
Grateful when a client shares his traditions with me. I love home cooked meals. Wara einah (hope I got it right) was amazing!! Thank you @adzii.m  #ifbbaustralia #mensphysique #menshealth #mensfitness #ifbb #armsworkout #biceps #tricepsworkout #ifbb #offseason #shredded #ifbb #leanmuscle #manbun #hammerstrength #anytimefitness #gymrat #gymlife #gym #fitfam #compprep #nutrition #personaltrainer #shredded #dietplan #motivation @kenkoh87 @tribezmen_gymwear @gym_culture_sydney @theflavourchef @dreamimagepts @ifbbproleagueoz @arnoldsportau
Grateful when a client shares his traditions with me. I love home cooked meals. Wara einah (hope I got it right) was amazing!! Thank you @adzii.m #ifbbaustralia  #mensphysique  #menshealth  #mensfitness  #ifbb  #armsworkout  #biceps  #tricepsworkout  #ifbb  #offseason  #shredded  #ifbb  #leanmuscle  #manbun  #hammerstrength  #anytimefitness  #gymrat  #gymlife  #gym  #fitfam  #compprep  #nutrition  #personaltrainer  #shredded  #dietplan  #motivation  @kenkoh87 @tribezmen_gymwear @gym_culture_sydney @theflavourchef @dreamimagepts @ifbbproleagueoz @arnoldsportau
@chancebains Killing Arms 🔥 (TAG A FRIEND). .
@vshredded .
#focus #armsworkout #curls
What is not to love about the classical Little Black dress? Especially this season with all the festivities going on✨?!? .

Continuing the ‘Little Black Dress’ series 🖤 with the, “Pretty Arms & Back” Balletlates workout. So should your favourite little Black dress be strapless or backless you shall be ready for that too 😉👗! .

Find it on my youtube Channel TJ wellness (link in bio) ✨!
What is not to love about the classical Little Black dress? Especially this season with all the festivities going on✨?!? . Continuing the ‘Little Black Dress’ series 🖤 with the, “Pretty Arms & Back” Balletlates workout. So should your favourite little Black dress be strapless or backless you shall be ready for that too 😉👗! . Find it on my youtube Channel TJ wellness (link in bio) ✨!
You could have millions of best friends in life, but the one who always have your back in any moment is your sister 🌟🌟 May you have a wonderful day #pilateaser 💕
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#pilates #pilatescadillac #pilatesworldclass #pwcid #pilatesindonesia #pilateslovers #pilatesmove #hangingpullups #core #abs #strong #armsworkout #armsday #fitlife #fitteen #twins #sisters #sisterhood #christmas #joy #love #pilatesforever #pilateslife
wish i could be like him. #gains #swole #notphotoshoped #gym #weightlifting #ginger #armsworkout #gymshark #god
It becomes mandatory to take an afterworkout picture if you trained those arms soo hard💪🏻.——————————————— #arms#armsworkout#workoutpartner#workoutmotivation#cleaneating#bulking#bigguns#vascular#train#hard#vmoda#iphonex#hardworkpaysoff#progressnotperfection#wyoming#cowboys
power_ptpower_ptpower_ptpower_pt‪Dulwich Strongman Great Ormond Street Hospital Charity Event#charity #strength #strongman #strong #gym #fitness #bodypower#power‬#atlasstones #yoke #squats #deadlifts #glutes #armsworkout #strengthclub #dulwich #dulwichcollgesportsclub #sports #motivation #quads #explosivepower #charitycomp #charity #competition #weights #gymlife
Exercício de tríceps: extensão de cotovelo em pé 
Standing Dumbbell triceps extension exercise 
#tricepsextension #armsworkout #fitness #fitnesslife #professoresquetreinam #beforeclass #tricepsday #fitnessmotivation #fitnessinspiration #dontskiptraining #labellamafia #labellamafiabrasil #treinarlinda #labellamafiaunbroken 📸by @kalina_landim
Felt really good to be able to wear my powergloves for class today. My upper body definitely felt more challenged with the extra weight I felt so much stronger doing the arm movements xo #powerhoop #powerhooporewa #funfitness #summervibes #armsworkout #feeltheburn
Promise me you'll always remember :You're Braver than you Believe and stronger than you seem,and smarter than you think 🤸‍♀️💃
Promise me you'll always remember :You're Braver than you Believe and stronger than you seem,and smarter than you think 🤸‍♀️💃
I'm close to what I want to achieve.
#armsworkout #workoutwednesday
Se que el camino no es fácil para llegar a donde quieres.
Pero se hace más lento si cada día que pasa no haces nada por lograrlo 💪🏻 Haciendo un fuera de temporada con calidad 👆🏻arriba masa muscular 👇🏻abajó el volumen con grasa 🤭 #armsday #deltoidsday #shoulders #armsworkout #bikiniwellnessenproceso #trensuperior #diadehombro #hombroybiceps #biceps #hombro #ganancias #fitgirl #fitarms #fitness #fitgirl #gymgirl #arms #strongissexy #befocused #cleandiet #offseason #newversionofme #lovingme #nobrazosdetamalera
Se que el camino no es fácil para llegar a donde quieres. Pero se hace más lento si cada día que pasa no haces nada por lograrlo 💪🏻 Haciendo un fuera de temporada con calidad 👆🏻arriba masa muscular 👇🏻abajó el volumen con grasa 🤭 #armsday  #deltoidsday  #shoulders  #armsworkout  #bikiniwellnessenproceso  #trensuperior  #diadehombro  #hombroybiceps  #biceps  #hombro  #ganancias  #fitgirl  #fitarms  #fitness  #fitgirl  #gymgirl  #arms  #strongissexy  #befocused  #cleandiet  #offseason  #newversionofme  #lovingme  #nobrazosdetamalera 
Minha maior dificuldade sempre foi desenvolver meus braços e ombros... Fui usando varias tecnicas... Diferentes variaveis e mesmo assim parece q nada mudava... Isso aos meus olhos... Hj vejo o qto consegui evoluir... Mas ainda nao estou satisfeito kkkkk 💪😎#arms #armsworkout #fitness #muscle #motivation #stepbystep #workout #aesthetic
Minha maior dificuldade sempre foi desenvolver meus braços e ombros... Fui usando varias tecnicas... Diferentes variaveis e mesmo assim parece q nada mudava... Isso aos meus olhos... Hj vejo o qto consegui evoluir... Mas ainda nao estou satisfeito kkkkk 💪😎#arms  #armsworkout  #fitness  #muscle  #motivation  #stepbystep  #workout  #aesthetic 
Burn your holiday champagne calories on the Reformer this winter! @renaissancethestudiohoboken @gorghina #hobokenpilates #buns #hottie #beautiful #strongnotskinny #strongwoman #gogetter #motivationalquotes #loveyourself #armsworkout #sexy #coreworkout
FREE taster session at @sweatglasgow to anyone who wants to learn boxing/kickboxing/muay Thai ending next week! MESSAGE me to get yours! spaces are limited
#workouts #workout #workoutmotivation #gym #gymshark #gymmotivation #fit #fitnessmotivation #fitness #biceps #bicepsworkout #armsworkout #power #strength #strengthtraining #specialoffer #discount #healthy #determination #eatclean #ironaddict #fitnessCzech #bodybuilding #sport #sportlife #willpower #gains #persistence
FREE taster session at @sweatglasgow to anyone who wants to learn boxing/kickboxing/muay Thai ending next week! MESSAGE me to get yours! spaces are limited #workouts  #workout  #workoutmotivation  #gym  #gymshark  #gymmotivation  #fit  #fitnessmotivation  #fitness  #biceps  #bicepsworkout  #armsworkout  #power  #strength  #strengthtraining  #specialoffer  #discount  #healthy  #determination  #eatclean  #ironaddict  #fitnessCzech  #bodybuilding  #sport  #sportlife  #willpower  #gains  #persistence 
When one of you is working hard and the other is flexing muscles - you get the perfect pair!  #katalystfitness #trainsmaternotharder #emstraining #muscletone #absworkout #armsworkout #legsworkout
Time to work my arms... Since I got no muscle there
#dailyyoga #yogaeveryday #armsworkout
@sam_monsta_fit Fuelling his nutrition with the Attitude Pink Shaker by Core 150 Australia.
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Getting those @transcend_supplements BCAAs in rocking the wifes Pink @core150australia shaker during my workout.
@sam_monsta_fit Fuelling his nutrition with the Attitude Pink Shaker by Core 150 Australia. ・・・ Getting those @transcend_supplements BCAAs in rocking the wifes Pink @core150australia shaker during my workout.
Feeling strong and great #gainsongains thank you @will2winfitness for always pushing me and giving me the best advises ever with out you I couldn’t do this thank you... you made my dream come true 🙏🏻 :
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#savage #fitness #arms #armsworkout #beastmode #killedit #todaywasagoodday #thankful #blessed #vegas #npcnationalqualifier #npc #motivation #likemyrecent #likeforlike #like4likealways #followtrain #followme #nevergiveup #chaseyourdreams #gymmotivation #comingoutstrong #instagram #healthylifestyle
Feeling strong and great #gainsongains  thank you @will2winfitness for always pushing me and giving me the best advises ever with out you I couldn’t do this thank you... you made my dream come true 🙏🏻 : : : #savage  #fitness  #arms  #armsworkout  #beastmode  #killedit  #todaywasagoodday  #thankful  #blessed  #vegas  #npcnationalqualifier  #npc  #motivation  #likemyrecent  #likeforlike  #like4likealways  #followtrain  #followme  #nevergiveup  #chaseyourdreams  #gymmotivation  #comingoutstrong  #instagram  #healthylifestyle 
Day 2 of 21 day fix! 
#day2 #21dayfix #fitness #beachbody #armsworkout
Brazos y abs de acero! 💪🏻👙Usa esta rutina para fortalecer ambos! Solamente necesitas una banda elástica! Sino tienes una tenemos disponibles ! Solo pregunta por direct! 😘 etiqueta a tu partner de entrenamiento 💪🏻 ❤️️Circuito 1
3 rondas
8 reps 
20 reps 
15 reps 
15 reps 💚Circuito 2
15 reps 
15 reps 
15 reps 
30 reps 
Recuerda que puedes entrenar en vivo y en directo conmigo en @fenisbootcamp o sino también puedo crear un programa online para ti 💚
Brazos y abs de acero! 💪🏻👙Usa esta rutina para fortalecer ambos! Solamente necesitas una banda elástica! Sino tienes una tenemos disponibles ! Solo pregunta por direct! 😘 etiqueta a tu partner de entrenamiento 💪🏻 ❤️️Circuito 1 3 rondas 8 reps 20 reps 15 reps 15 reps 💚Circuito 2 15 reps 15 reps 15 reps 30 reps Recuerda que puedes entrenar en vivo y en directo conmigo en @fenisbootcamp o sino también puedo crear un programa online para ti 💚
Arms workout with resistant band, each exercise ✖️ 12 times ✖️ 4 sets.
#armsworkout #armsathome #kidsinspo #instamama #resistantbands #momswhoworkout #athomeworkout #дляручек #фитнесмама
#sweaterweather is #myfavorite! What season is your favorite?! 🌳🍀🌸🌼🍂🍁❄️☃️ ••••••••••••••••••••••••••••••••••••••••••• It’s time to get in a #chest  and #armsworkout. #armday is prolly my favorite #musclegroup to work at the moment. Probably because I can #seethedifference and #musclegrowth is #comingalongnicely. Plus, it just #makesmefeelstrong. 🙌🏽💪🏽😍#fitfam #fitlife #womensfitness #gethealthy #getstrong #womenwholift #sweatitoff #workharder #dontgiveup #neverbackdown
#sweaterweather  is #myfavorite ! What season is your favorite?! 🌳🍀🌸🌼🍂🍁❄️☃️ ••••••••••••••••••••••••••••••••••••••••••• It’s time to get in a #chest  and #armsworkout . #armday  is prolly my favorite #musclegroup  to work at the moment. Probably because I can #seethedifference  and #musclegrowth  is #comingalongnicely . Plus, it just #makesmefeelstrong . 🙌🏽💪🏽😍#fitfam  #fitlife  #womensfitness  #gethealthy  #getstrong  #womenwholift  #sweatitoff  #workharder  #dontgiveup  #neverbackdown 
Booty and arms today 💪🏼🍑
Don’t have my own personal photographer so have to video my whole workout then edit, very annoying! Booty squeeze at the end of a deadlift is so cringe..!
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#squats #deadlift #armsworkout #bootyworkout #growthatbooty #homeworkout #getfitathome #fitnessmotivation #fitnessjourney #instafit #weighttraining #fitnesslove #fitnessgirl #fitstagram #getstrong
You think I gave up after doing some deadlifts, biceps, lat pulldowns....No!! I decided to try the#fab_beast_jiggy_challenge5. Even though sometimes I don’t do them perfect I also give it a 💯percent. What do you think @fabiorigas and @jiggygram was it good enough for your eyes lol. I never give up even when its hard. #challenge #instachallenge #nevergiveup #fitfam #soremuscles #feelinggood #workoutmotivation #stronger #strongerthantheboys #gymshark #gym #beastmode #beast #armsworkout #arms #deadlift #strongwoman #gohardorgohome
You think I gave up after doing some deadlifts, biceps, lat pulldowns....No!! I decided to try the#fab_beast_jiggy_challenge5 . Even though sometimes I don’t do them perfect I also give it a 💯percent. What do you think @fabiorigas and @jiggygram was it good enough for your eyes lol. I never give up even when its hard. #challenge  #instachallenge  #nevergiveup  #fitfam  #soremuscles  #feelinggood  #workoutmotivation  #stronger  #strongerthantheboys  #gymshark  #gym  #beastmode  #beast  #armsworkout  #arms  #deadlift  #strongwoman  #gohardorgohome 
New Workout Video Up ! Check it out @bodies_byb 💪🏼🏋🏼‍♀️🤗 .
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#triceps #biceps #tricepsworkout #fitnessmotivation #armsworkout #armsday #fitgirls #dcfitchicks #dcfitfam #bodiesbyb #fitnessmodel #fitfam #instafit #fit #gymrat #toneitup
What is not to love about the classical Little Black dress? Especially this season with all the festivities going on✨?!? .

Continuing the ‘Little Black Dress’ series 🖤 with the, “Pretty Arms & Back” Balletlates workout. So should your favourite little Black dress be strapless or backless you shall be ready for that too 😉👗! .

Find it on my youtube Channel TJ wellness (link in bio) ✨!
What is not to love about the classical Little Black dress? Especially this season with all the festivities going on✨?!? . Continuing the ‘Little Black Dress’ series 🖤 with the, “Pretty Arms & Back” Balletlates workout. So should your favourite little Black dress be strapless or backless you shall be ready for that too 😉👗! . Find it on my youtube Channel TJ wellness (link in bio) ✨!
Today’s workout fueled by @andyfrisella and Cinnamon Toast Crunch 🥣 -
It’s amazing how just changing the reps and tempo or movement pattern of an exercise can make it feel New again. Like a standard 💪🏻 curl. 1 rep wide grip-1 rep close-1 rep inside. 12-15 reps total for your next arm burnout 🔥 -
One thing I wanted to touch on friends. If you haven’t noticed, is I’m trying to bring a lot more realism to these posts. I’ve always been a big believer in posting things anyone and everyone can do! But I want to increase engagement with my fans! Please comment or DM me with something’s you would like to see more of. Our food posts and workouts have gotten a ton of good feedback lately, but instead of guessing what people would like to see more of, I would rather just ask you! My friends to give me some feedback on what you would like to see 👀
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Have a good Tuesday 👍🏼
Today’s workout fueled by @andyfrisella and Cinnamon Toast Crunch 🥣 - It’s amazing how just changing the reps and tempo or movement pattern of an exercise can make it feel New again. Like a standard 💪🏻 curl. 1 rep wide grip-1 rep close-1 rep inside. 12-15 reps total for your next arm burnout 🔥 - One thing I wanted to touch on friends. If you haven’t noticed, is I’m trying to bring a lot more realism to these posts. I’ve always been a big believer in posting things anyone and everyone can do! But I want to increase engagement with my fans! Please comment or DM me with something’s you would like to see more of. Our food posts and workouts have gotten a ton of good feedback lately, but instead of guessing what people would like to see more of, I would rather just ask you! My friends to give me some feedback on what you would like to see 👀 - Have a good Tuesday 👍🏼
Let’s Talk Morning Workouts 🗯 Man, do I have a love hate relationship with them. I love sleep so much, I’d marry it if I could 💍 But with all great relationships come sacrifice & lately I’ve found myself cutting down on my sleep to get my workout done at the crack ass of dawn ⏰ Morning training does have some major benefits that make it hard to hate. For instance 👉🏼 even though I’m generally hungrier throughout the day, I have higher energy levels & WANT (key word here bc I love junk food as much as the next chick) to eat healthier 🥦🍎 I generally find myself more focused & being more productive at work (always a plus) 👌🏼 but the absolute BEST part about morning workouts is....🥁🥁🥁 EARLIER BED TIME!!!!! 💁🏼‍♀️ If you agree agree LMK 🕺🏼👀 {side note if the one open locker gives you anxiety like it does to me... please share 😂😂} #IfYouASleepyMuthaFuckaPutYoHandsUp #nightowl
Let’s Talk Morning Workouts 🗯 Man, do I have a love hate relationship with them. I love sleep so much, I’d marry it if I could 💍 But with all great relationships come sacrifice & lately I’ve found myself cutting down on my sleep to get my workout done at the crack ass of dawn ⏰ Morning training does have some major benefits that make it hard to hate. For instance 👉🏼 even though I’m generally hungrier throughout the day, I have higher energy levels & WANT (key word here bc I love junk food as much as the next chick) to eat healthier 🥦🍎 I generally find myself more focused & being more productive at work (always a plus) 👌🏼 but the absolute BEST part about morning workouts is....🥁🥁🥁 EARLIER BED TIME!!!!! 💁🏼‍♀️ If you agree agree LMK 🕺🏼👀 {side note if the one open locker gives you anxiety like it does to me... please share 😂😂} #IfYouASleepyMuthaFuckaPutYoHandsUp  #nightowl 
Looking for a pretty simple arm day workout ? 🤗 Lookie Here ! Light Weights, more reps 💪🏼 ***************
❇️ Bar Triceps Pushdowns 
10-12 X 4
❇️ High Pulley Curls 
12-15 X 4
❇️ Overhead Rope Extensions
12-15 X 4
❇️ Bicep Curls/ Hammer Curls Combo
Till Failure X4
❇️ 10 push ups X2
❇️ 10 weighted burpees X2 .
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#triceps #biceps #tricepsworkout #fitnessmotivation #armsworkout #armsday #fitgirls #dcfitchicks #dcfitfam #bodiesbyb #fitnessmodel #fitfam #instafit #fit #gymrat #toneitup
Looking for a pretty simple arm day workout ? 🤗 Lookie Here ! Light Weights, more reps 💪🏼 *************** ❇️ Bar Triceps Pushdowns 10-12 X 4 ❇️ High Pulley Curls 12-15 X 4 ❇️ Overhead Rope Extensions 12-15 X 4 ❇️ Bicep Curls/ Hammer Curls Combo Till Failure X4 ❇️ 10 push ups X2 ❇️ 10 weighted burpees X2 . . . . . . . . . #triceps  #biceps  #tricepsworkout  #fitnessmotivation  #armsworkout  #armsday  #fitgirls  #dcfitchicks  #dcfitfam  #bodiesbyb  #fitnessmodel  #fitfam  #instafit  #fit  #gymrat  #toneitup