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4 METHODS TO BUILD MUSCLE
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There are many ways to skin the cat.  Here are 4 ways to build muscle:
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10 sets of 10 (German Volume Training). You take an exercise, and do 10 sets of 10 reps with that exercise.  The volume is huge, and you’ll probably be very sore afterwards.  Train each muscle group once every 5 days.
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Daily Undulating Periodization (DUP). DUP uses high volume, but the volume is spread out across the week (so frequency is higher). With that being said, each day you will train in a different rep range.  For building muscle, I’ve found this to be very effective: Day 1 is 3 sets of 10-12 reps. Day 2 is 3 sets of 8-10 reps.  Day 3 is 4 sets of 6-8 reps.  This is for the same body part with big compound movements.  You can even use it for the same exercise.
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PHAT Training.  Termed by @biolayne, it’s essentially DUP, but with training each body part twice per week.  On the first day, you train the bodypart for power or strength (something like 5 sets of 5), and then on the second day, you train that same body part in the hypertrophy range (4 sets of 8-12).
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Reverse Pyramid Training (RPT). My friend @gregogallagher of #kinobody loves RPT.  Essentially, you will do 3 sets, starting with your heaviest set and backing off in weight each time (but increasing the reps). For example, if you’re bench pressing, it could look like this: Set 1 is 200lbs for 8 reps. Set 2 is 190lbs for 10 reps. Set 3 is 180lbs for 8 reps.
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Try out this muscle building methods and let me know how it goes, young Padawan.
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#gymbro #gymbros #jmaxfitness #gainmuscle #buildmuscle #burnfat #burnfatburn #workoutday #workoutdone #workoutgear #workoutmode #workoutoftheday #workoutplan #muscleman #muscled #aestheticshot #aestheticsarmy #squatting #deadliftday #squatday #deadlifting #powerliftingsg #militarypress #squatrack #curlsforthegirls #curlsgetthegirls
4 METHODS TO BUILD MUSCLE - There are many ways to skin the cat.  Here are 4 ways to build muscle: - 10 sets of 10 (German Volume Training). You take an exercise, and do 10 sets of 10 reps with that exercise.  The volume is huge, and you’ll probably be very sore afterwards.  Train each muscle group once every 5 days. - Daily Undulating Periodization (DUP). DUP uses high volume, but the volume is spread out across the week (so frequency is higher). With that being said, each day you will train in a different rep range.  For building muscle, I’ve found this to be very effective: Day 1 is 3 sets of 10-12 reps. Day 2 is 3 sets of 8-10 reps.  Day 3 is 4 sets of 6-8 reps.  This is for the same body part with big compound movements.  You can even use it for the same exercise. - PHAT Training.  Termed by @biolayne, it’s essentially DUP, but with training each body part twice per week.  On the first day, you train the bodypart for power or strength (something like 5 sets of 5), and then on the second day, you train that same body part in the hypertrophy range (4 sets of 8-12). - Reverse Pyramid Training (RPT). My friend @gregogallagher of #kinobody  loves RPT.  Essentially, you will do 3 sets, starting with your heaviest set and backing off in weight each time (but increasing the reps). For example, if you’re bench pressing, it could look like this: Set 1 is 200lbs for 8 reps. Set 2 is 190lbs for 10 reps. Set 3 is 180lbs for 8 reps. - Try out this muscle building methods and let me know how it goes, young Padawan. - #gymbro  #gymbros  #jmaxfitness  #gainmuscle  #buildmuscle  #burnfat  #burnfatburn  #workoutday  #workoutdone  #workoutgear  #workoutmode  #workoutoftheday  #workoutplan  #muscleman  #muscled  #aestheticshot  #aestheticsarmy  #squatting  #deadliftday  #squatday  #deadlifting  #powerliftingsg  #militarypress  #squatrack  #curlsforthegirls  #curlsgetthegirls 
Cardio challenge of the day!  50 Double unders 
10 burpees 
10 rounds 
Ready set go!
Cardio challenge of the day! 50 Double unders 10 burpees 10 rounds Ready set go!
We see you 👀 headed to SDF to get your workouts on🙌!!!!
Thanks for checking in!!!
#bodypump #lifting #totalbody #trx #trxcircuit #kickboxing #combatkickboxing #hiit #rounds #bootcamp #workoutday #smallstudio #personaltrainers #spinning #middletownde
Zulke waarheid 😏 hoe meer je tegen je zelf zegt dat je iets niet kunt of je niet goed genoeg bent, hoe meer je er zelf in gaat geloven en zal opgeven. Be positieve, zeg tegen jezelf dat je het kunt, dat je het doet ... bijt door, ga dieper dan ooit en die grens in je hoofd of lichaam helemaal voorbij. Later lijk je er op terug met maar 1 gedachte; i did it. #motivatie #fitness #gym #workoutday #grenzenverleggen #fit #healthy #fitdutchies
Zulke waarheid 😏 hoe meer je tegen je zelf zegt dat je iets niet kunt of je niet goed genoeg bent, hoe meer je er zelf in gaat geloven en zal opgeven. Be positieve, zeg tegen jezelf dat je het kunt, dat je het doet ... bijt door, ga dieper dan ooit en die grens in je hoofd of lichaam helemaal voorbij. Later lijk je er op terug met maar 1 gedachte; i did it. #motivatie  #fitness  #gym  #workoutday  #grenzenverleggen  #fit  #healthy  #fitdutchies 
Hoje é dia de Cross Training
ás 13:30 e ás 18:00 . Estamos esperando por você.  Aula experimental Grátis, agende já a sua.
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#CrossTraining #Cross #superação #foco #CrossTraining #CrossFit #WOD #WorkoutDay #GymTime #Gym #Musculação #Academia #Cross #Kettlebell #traininghard #TeamBodyFit #QualASuaMeta #VemPraBodyFit
AUFGEPASST (nicht die pizza von gestern aber so ähnlich)👆🏽 hab mir gestern doch noch 1 #cheatmeal gegönnt. Eine Pizza Mare 👌🏽 🙈 die Pizzen dort sahen einfach so gut aus und ich muss sagen es war eine der besten Mare Pizza🍕 die ich je gegessen habe 😋🦐🐙🧀 Tipp von mir: wenn ihr dort vorbeikommen wolltet würde ich evtl reservieren. Das Restaurant ist sehr beliebt, was mich bei dem Essen auch nicht wundert 👌🏽#machdichkrass#machdichkrasstagebuch##eatclean#eathealthy#workout#workoutday#strongertogether#gesundessen#gesundabnehmen2017#abnehmen#abnehmtagebuch#abehmenistangesagt#abnehmen2017#sport#disziplin#garmin#gesund#gesundessen#heatlhylifestyle#kochdichkrass#kalorienverbrennen#lowfat#lostweight#heatlhyfood#strongertogether#womanknackpochallenge#challenge#everydayischeatday 😅
AUFGEPASST (nicht die pizza von gestern aber so ähnlich)👆🏽 hab mir gestern doch noch 1 #cheatmeal  gegönnt. Eine Pizza Mare 👌🏽 🙈 die Pizzen dort sahen einfach so gut aus und ich muss sagen es war eine der besten Mare Pizza🍕 die ich je gegessen habe 😋🦐🐙🧀 Tipp von mir: wenn ihr dort vorbeikommen wolltet würde ich evtl reservieren. Das Restaurant ist sehr beliebt, was mich bei dem Essen auch nicht wundert 👌🏽#machdichkrass #machdichkrasstagebuch ##eatclean #eathealthy #workout #workoutday #strongertogether #gesundessen #gesundabnehmen2017 #abnehmen #abnehmtagebuch #abehmenistangesagt #abnehmen2017 #sport #disziplin #garmin #gesund #gesundessen #heatlhylifestyle #kochdichkrass #kalorienverbrennen #lowfat #lostweight #heatlhyfood #strongertogether #womanknackpochallenge #challenge #everydayischeatday  😅
Banana apple bread🍌🍎🏋
Macros of one piece 138 kcal •Protein 5g •Carbs 23g •Sugar 11g •Fibre 4g •Fat 3g.👉 •120g buckwheat flour •50g fine oats •3 eggs •3 ripe bananas •10ml almond milk (Alpro soya) •8g cinnamon •2tsp baking powder •tsp salt •2 large red apples •50g raisins
📏This recipe contains 10 pieces
⏰ Bake for 45 minutes at 180 degrees. 
#baking #workout #snack #workhard #fit #fitness #mealprep #slowcarbs #fruits #glutenfree #workoutday #antioxidants #preworkout #bananas #buckwheat #oats #grow #gain #healthy #healthyfood #ontheroad #foodie #instafood #delicious #tasty #fluffy #slim #lekker #gezond
Banana apple bread🍌🍎🏋 Macros of one piece 138 kcal •Protein 5g •Carbs 23g •Sugar 11g •Fibre 4g •Fat 3g.👉 •120g buckwheat flour •50g fine oats •3 eggs •3 ripe bananas •10ml almond milk (Alpro soya) •8g cinnamon •2tsp baking powder •tsp salt •2 large red apples •50g raisins 📏This recipe contains 10 pieces ⏰ Bake for 45 minutes at 180 degrees. #baking  #workout  #snack  #workhard  #fit  #fitness  #mealprep  #slowcarbs  #fruits  #glutenfree  #workoutday  #antioxidants  #preworkout  #bananas  #buckwheat  #oats  #grow  #gain  #healthy  #healthyfood  #ontheroad  #foodie  #instafood  #delicious  #tasty  #fluffy  #slim  #lekker  #gezond 
Today is a good day 😊 Na een weekje rust van de gym pakken weer volop knallen, en waar ik voorheen al weken bleef hangen qua progressie klap ik nu overal zwaarder en meer eruit 😁💪 deze was wel het meest bizar, al weken niet over de 70kg heen komen en dan vandaag zo veel eruit kunnen pushen 👌 #fitness #running #workout #gym #workoutday #healthyfood #goodfood #healthy #weightloss  #gaanmetjekadaver #fitdutchies #fit  #FitbitCharge2 #TomTomSpark3 #fitforfree
Today is a good day 😊 Na een weekje rust van de gym pakken weer volop knallen, en waar ik voorheen al weken bleef hangen qua progressie klap ik nu overal zwaarder en meer eruit 😁💪 deze was wel het meest bizar, al weken niet over de 70kg heen komen en dan vandaag zo veel eruit kunnen pushen 👌 #fitness  #running  #workout  #gym  #workoutday  #healthyfood  #goodfood  #healthy  #weightloss   #gaanmetjekadaver  #fitdutchies  #fit   #FitbitCharge2  #TomTomSpark3  #fitforfree 
R.I.P to a legend and bodybuilding great! Today is a sad day 😢
Please read below! 
#Repost @ashasebera_danabrooke (@get_repost)
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💪🏼PLEASE READ REPOST AND SUPPORT AND WATCH! 💥DALLAS MCCARVER FOUNDATION - helping under privileged children - children's homes - and starting a ministry for children ! This is something he loved ANYONE WHO KNOWS DALLAS KNOWS HIS ❤️ for children! 
https://www.gofundme.com/dallas-mccarver

Please spread the word-- #nonprofit #ifbb #giveback #wwe #raw #dallasmccarver #fondation #bekind #kidsarelife #support LINK IN BIO!!!!! 💥💥💥💥
R.I.P to a legend and bodybuilding great! Today is a sad day 😢 Please read below! #Repost  @ashasebera_danabrooke (@get_repost) ・・・ 💪🏼PLEASE READ REPOST AND SUPPORT AND WATCH! 💥DALLAS MCCARVER FOUNDATION - helping under privileged children - children's homes - and starting a ministry for children ! This is something he loved ANYONE WHO KNOWS DALLAS KNOWS HIS ❤️ for children! https://www.gofundme.com/dallas-mccarver Please spread the word-- #nonprofit  #ifbb  #giveback  #wwe  #raw  #dallasmccarver  #fondation  #bekind  #kidsarelife  #support  LINK IN BIO!!!!! 💥💥💥💥
En teoría era día de descanso 😂, de descanso para los del gym que no me verán el pelo 😅 ... pero teniendo en casa está preciosa barra y música al vivo 🙈 hay que aprovecharlo por lo menos para trabajar técnica y mover el cuerpo 💃🏋🏻‍♀️👦🏽🎸💪 #workout #entrenamiento #entreno #neverstop #workouttime #workoutday #workoutvideo #workoutaddict #ilovesquats #sentadillas #gym #gymtime #pesas #barra #pesomuerto #workoutstyle #workoutlife #workoutgirl #workouthard #isometrics #isometrico #stretch #stretching #stretchtime
En teoría era día de descanso 😂, de descanso para los del gym que no me verán el pelo 😅 ... pero teniendo en casa está preciosa barra y música al vivo 🙈 hay que aprovecharlo por lo menos para trabajar técnica y mover el cuerpo 💃🏋🏻‍♀️👦🏽🎸💪 #workout  #entrenamiento  #entreno  #neverstop  #workouttime  #workoutday  #workoutvideo  #workoutaddict  #ilovesquats  #sentadillas  #gym  #gymtime  #pesas  #barra  #pesomuerto  #workoutstyle  #workoutlife  #workoutgirl  #workouthard  #isometrics  #isometrico  #stretch  #stretching  #stretchtime 
#delshoulder #workoutday #pullups must #pumpingtym #nvrgvup 💪💪💪
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23.08.2017 | 放錯重點
我不是在練給自己穿婚紗漂亮一點,而是在練穿👙的身材 。

可是小腹真的好藍瘦~

管他的繼續動菜單:
腹肌Tabata兩組;
伏地挺身15下三回;
5公斤啞鈴站姿往上推舉10次三回;
3公斤啞鈴站姿側邊推舉10次三回;
5公斤啞鈴站姿彎舉10次三回;
3公斤啞鈴半蹲往後推舉10次三回;
5公斤啞鈴頸後臂屈伸20次三回;
Plank 四回。

#winneyL #winneyxthepooh #文青派的瘋子 #減脂尚未成功同志仍需加油 #增肌減脂 #不是減肥 #diyworkout #workoutday #workout #tabata #miband2 #dumbbellworkout  #我的增肌減脂人森 #顫抖的雙手 #motivation #倒數中 #armday #movewithme #bridetobe #positivevibes #永遠不會太遲 #eatandmove #吃吃喝喝懵懵 #戒糖 #戒垃圾食物 #countdown #依舊是個吃貨 #喝了珍奶
23.08.2017 | 放錯重點 我不是在練給自己穿婚紗漂亮一點,而是在練穿👙的身材 。 可是小腹真的好藍瘦~ 管他的繼續動菜單: 腹肌Tabata兩組; 伏地挺身15下三回; 5公斤啞鈴站姿往上推舉10次三回; 3公斤啞鈴站姿側邊推舉10次三回; 5公斤啞鈴站姿彎舉10次三回; 3公斤啞鈴半蹲往後推舉10次三回; 5公斤啞鈴頸後臂屈伸20次三回; Plank 四回。 #winneyL  #winneyxthepooh  #文青派的瘋子  #減脂尚未成功同志仍需加油  #增肌減脂  #不是減肥  #diyworkout  #workoutday  #workout  #tabata  #miband2  #dumbbellworkout  #我的增肌減脂人森  #顫抖的雙手  #motivation  #倒數中  #armday  #movewithme  #bridetobe  #positivevibes  #永遠不會太遲  #eatandmove  #吃吃喝喝懵懵  #戒糖  #戒垃圾食物  #countdown  #依舊是個吃貨  #喝了珍奶 
今日は朝一joyfitで胸トレして
午後は大宮jexerでトレーニング教えた後ダブルスプリットしてきた!
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器具がとても充実してるし広いし
内装も俺が理想としてるジムだった
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マッチョあんまり居なくて年配の方
がほとんどで、フリーウェイトエリアはほぼ貸し切り(笑)😋
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自分がいつかジムを経営するときにはjexerみたいな内装のジムを作りたいな!!
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もっといろんなジム周って
将来自分のジムを作る為の
勉強がしたい!!
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#fitness #fitnessmotivation 
#fitnessgirl #workout 
#workoutday  #筋トレ 
#ワークアウト #ジム 
#大宮jexer #jexer
#Exceed 
#筋肉のある生活 
#bbj #ssa #jbbf
今日は朝一joyfitで胸トレして 午後は大宮jexerでトレーニング教えた後ダブルスプリットしてきた! ・ ・ ・ 器具がとても充実してるし広いし 内装も俺が理想としてるジムだった ・ ・ ・ マッチョあんまり居なくて年配の方 がほとんどで、フリーウェイトエリアはほぼ貸し切り(笑)😋 ・ ・ ・ 自分がいつかジムを経営するときにはjexerみたいな内装のジムを作りたいな!! ・ ・ もっといろんなジム周って 将来自分のジムを作る為の 勉強がしたい!! ・ ・ #fitness  #fitnessmotivation  #fitnessgirl  #workout  #workoutday  #筋トレ  #ワークアウト  #ジム  #大宮jexer  #jexer  #Exceed  #筋肉のある生活  #bbj  #ssa  #jbbf 
Second day of #diet with @fabrykasily.pl and I must say it is delicious! Second meal today is bread with #peanutbutter and kiwi. Tomorrow's #workout day and I hope I will beat my own limits. Keep your fingers crossed! :) #workoutday #fit #fitfood #stayfit #fitboy #fitbody #coffee #igers #igerspoland #instagram #instafood #foodporn
"My Workout Day" 💛💪💛💪💛
For @hboz7442 😘💛🌻
Today I Dug Out My New BBQ Area. Nearly Ready To Be Completed! 💛😊
#myworkout #workoutday #newpatio
#lookinggood #outdoorprojects 💛
#willlookgood #cantwait #newbbq 💛
#showingoff #musclegirl #cheeky 😘
#debslittlekeogh🌷
👀WE ALL SEE THE SAME THINGS DIFFERENTLY 👀
Railing or fitness equipment?
You can train anywhere and anytime 💪😉stay wild✌️Still practising #bodycontrol #anytimefitness
👀WE ALL SEE THE SAME THINGS DIFFERENTLY 👀 Railing or fitness equipment? You can train anywhere and anytime 💪😉stay wild✌️Still practising #bodycontrol  #anytimefitness 
#Repost @sarahdufflifestyleandfitness (@get_repost)
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🔓Let's talk about your ass 😂😂😂
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🥊Glutes are a big hum drum of a muscle ☄️this means that they need a good amount of stimulus to make em grow🏏 (sorry Booty Barbara from you tube but your body weight 10000 rep donkey kick grow your glutes big & juicy in 1 minute isn't gonna cut it )
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🎱There are a billion different methods that you can use 🥅 different people respond to different things ⛸ but this formula  is a good place to start. 🎣Don't forget progressive overload is key so you will need to push that ass a little harder as time goes on to ensure progression
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🏓activate first ⛱2 sets high reps ( 20-30). 🥊Do warm up sets before everything ⛸Pick a squat or deadlift 💍So many variations but my 2 fav are the sumo deadlift & Bulgarian squat because they hit the glutes more than other versions 👱‍♀️Loads heavy so reps no higher than 6 🎾 add in loaded direct glute work so bb bridges or hip thrusts keep he loads moderate to heavy & reps between 8-12
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👋🏻🤙 Finishers use pumpers 😂💥 kettlebell swings, back extensions, cable pull throughs, banded walks, bounce squats, hip bridgesto name a few 🐒reps should high for example complete a 100 reps in as short a time as possible, set the clock see how may rounds you can complete use 1-3 moves 🤙Set the clock & see how many reps you can bang out 😎
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⭐️Things you can do to mix it up
⭐️Use pyramid rep ranges
⭐️Add .5 reps
⭐️Add in paused holds
💥Add in constant tension
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💕💥I would do this plan twice a week ( one day deadlift one day squat) 💕then I do lighter glute work in on my 2 other training days ( I like resistance band work, bodyweight, single sided or pumpers )😊
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☄️🔥Hope this helps & burns your booty 😀questions let me know ⬇️⬇️ tag a friend who would like this
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#glutesworkout #glute #glutesday #glutesonfire #lowerbodyworkout #legsworkout #buildabooty #hipthrust #deadlifting #bulgariansplitsquats #trainingdays #trainingtime #trainingplan #trainingprogram #workoutdaily #workoutday #workouttips #workoutanywhere #exerciseoftheday #exerciseroutine #exercisemotivation #movementculture #strongfirst #buildingmuscles #weighttrain #strengthtrain #gainsvil
#Repost  @sarahdufflifestyleandfitness (@get_repost) ・・・ 🔓Let's talk about your ass 😂😂😂 - 🥊Glutes are a big hum drum of a muscle ☄️this means that they need a good amount of stimulus to make em grow🏏 (sorry Booty Barbara from you tube but your body weight 10000 rep donkey kick grow your glutes big & juicy in 1 minute isn't gonna cut it ) - 🎱There are a billion different methods that you can use 🥅 different people respond to different things ⛸ but this formula is a good place to start. 🎣Don't forget progressive overload is key so you will need to push that ass a little harder as time goes on to ensure progression - 🏓activate first ⛱2 sets high reps ( 20-30). 🥊Do warm up sets before everything ⛸Pick a squat or deadlift 💍So many variations but my 2 fav are the sumo deadlift & Bulgarian squat because they hit the glutes more than other versions 👱‍♀️Loads heavy so reps no higher than 6 🎾 add in loaded direct glute work so bb bridges or hip thrusts keep he loads moderate to heavy & reps between 8-12 - 👋🏻🤙 Finishers use pumpers 😂💥 kettlebell swings, back extensions, cable pull throughs, banded walks, bounce squats, hip bridgesto name a few 🐒reps should high for example complete a 100 reps in as short a time as possible, set the clock see how may rounds you can complete use 1-3 moves 🤙Set the clock & see how many reps you can bang out 😎 - ⭐️Things you can do to mix it up ⭐️Use pyramid rep ranges ⭐️Add .5 reps ⭐️Add in paused holds 💥Add in constant tension - 💕💥I would do this plan twice a week ( one day deadlift one day squat) 💕then I do lighter glute work in on my 2 other training days ( I like resistance band work, bodyweight, single sided or pumpers )😊 - ☄️🔥Hope this helps & burns your booty 😀questions let me know ⬇️⬇️ tag a friend who would like this . . #glutesworkout  #glute  #glutesday  #glutesonfire  #lowerbodyworkout  #legsworkout  #buildabooty  #hipthrust  #deadlifting  #bulgariansplitsquats  #trainingdays  #trainingtime  #trainingplan  #trainingprogram  #workoutdaily  #workoutday  #workouttips  #workoutanywhere  #exerciseoftheday  #exerciseroutine  #exercisemotivation  #movementculture  #strongfirst  #buildingmuscles  #weighttrain  #strengthtrain  #gainsvil 
Riding to promote and raise money for QIMR Berghofer Medical Research @brothersreid have almost completed their 2.5 year motorbike journey around the world raising awareness and funds for Mental Health. To find out more information & hear about their journey click the link in our bio! 😊👣
Riding to promote and raise money for QIMR Berghofer Medical Research @brothersreid have almost completed their 2.5 year motorbike journey around the world raising awareness and funds for Mental Health. To find out more information & hear about their journey click the link in our bio! 😊👣
follow 👉@sandraprikkerfanpage for daily pics
Every single day the best Sandra Prikker pics
⚠️FITNESS MOTIVATION⚠️
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➖➖➖➖➖➖➖➖➖➖➖➖➖ #fitchick #healthyrecipe #squatsept #physiquegoals #cardiovascular #fitgirlsofig #cardiotraining #physiquetraining #gymhumor #proteiner #musclesaresexy #healthy #gymlifestyle #muscled #healthychoices #proteines #musclebeach #muscleshow #workoutday #fitstagram #workoutsession #cardiologia #fitnessfreak #fitmom #physique #squats #workouts #fitspo
follow 👉@sandraprikkerfanpage for daily pics Every single day the best Sandra Prikker pics ⚠️FITNESS MOTIVATION⚠️ ➖➖➖➖➖➖➖➖➖➖➖➖➖ . . . . . . . . ➖➖➖➖➖➖➖➖➖➖➖➖➖ #fitchick  #healthyrecipe  #squatsept  #physiquegoals  #cardiovascular  #fitgirlsofig  #cardiotraining  #physiquetraining  #gymhumor  #proteiner  #musclesaresexy  #healthy  #gymlifestyle  #muscled  #healthychoices  #proteines  #musclebeach  #muscleshow  #workoutday  #fitstagram  #workoutsession  #cardiologia  #fitnessfreak  #fitmom  #physique  #squats  #workouts  #fitspo 
揮汗如雨🕶💦💦💦
#熱#冬天快來#嘴邊肉退散#workoutday
Goedemorgen 🙋🏼 Nog wat moeite om het bed uit te komen.. wie maakt dit lekkere ontbijtje voor mij? Malaga wat was je fijn! 💞 #trowback #breakfast #malaga #holiday
Goedemorgen 🙋🏼 Nog wat moeite om het bed uit te komen.. wie maakt dit lekkere ontbijtje voor mij? Malaga wat was je fijn! 💞 #trowback  #breakfast  #malaga  #holiday 
☔ Pogoda może nie motywuje, ale za to jak inspiruje 😊 Właśnie powstają nasze pierwsze bluzy! 😊 i mamy meeega wiadomość - bluzę w fasonie BRONX HOODIE ☝ będzie można, jak każdy z naszych fasonów, spersonalizować 😁🔝🔝🔝 dowolny kolor, dowolna grafika na całej powierzchni!!! A to oznacza nieskończoną liczbę możliwości!! #lovecreating #stayunited #hoodie #fitgirl #streetwear #sportswear #sportfashion #red #brunettesrocks #sroda #środa #graffiti #legginslove #palmleafs #newcollection #beauty #workoutday
☔ Pogoda może nie motywuje, ale za to jak inspiruje 😊 Właśnie powstają nasze pierwsze bluzy! 😊 i mamy meeega wiadomość - bluzę w fasonie BRONX HOODIE ☝ będzie można, jak każdy z naszych fasonów, spersonalizować 😁🔝🔝🔝 dowolny kolor, dowolna grafika na całej powierzchni!!! A to oznacza nieskończoną liczbę możliwości!! #lovecreating  #stayunited  #hoodie  #fitgirl  #streetwear  #sportswear  #sportfashion  #red  #brunettesrocks  #sroda  #środa  #graffiti  #legginslove  #palmleafs  #newcollection  #beauty  #workoutday 
Is carbohydrate really necessary? Body structures are telling the opposite. 🤔
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Be Strong
Be Powerful
Be Human ✌🏃‍♂️🏅
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#athletics #fitness #gym #bodybuilding #crossfit #underarmour #wellness #cardio #powerlifting #sport #training #trainhard #workout #exercise #egzersiz #fitnessmotivation #workoutday #fitnessgirl #fitfam #mma #gymshark #performixdriven #personaltrainer #fitspo #squat #tennis #gymgirl #functionaltraining
Is carbohydrate really necessary? Body structures are telling the opposite. 🤔 • • Be Strong Be Powerful Be Human ✌🏃‍♂️🏅 ▪ ▪ ▪ #athletics  #fitness  #gym  #bodybuilding  #crossfit  #underarmour  #wellness  #cardio  #powerlifting  #sport  #training  #trainhard  #workout  #exercise  #egzersiz  #fitnessmotivation  #workoutday  #fitnessgirl  #fitfam  #mma  #gymshark  #performixdriven  #personaltrainer  #fitspo  #squat  #tennis  #gymgirl  #functionaltraining 
One of my new favourites at the moment, behind the neck overhead bicep curl. A real squeeze and a great pump 💪
One of my new favourites at the moment, behind the neck overhead bicep curl. A real squeeze and a great pump 💪
Back to the gym after my holidays!
Back to a new year!
Back to new goals!
#newgoals
#fitness #workout #fitnessroutine #energy #workoutday #workoutweek
You've only got one so take good care of it 😌
You've only got one so take good care of it 😌
Giveaway ค่า
วิวมีบัตรมาแจกค่ะ แจก บัตรงานวิ่ง Yolorunbkk @yolorunbkk 
งานวิ่งที่โด่งดังจากสิงคโปร์
ใครที่ยังไม่มีบัตร จัดไปค่า
กติกา
1.เป็นเพื่อนกันเท่านั้น
2.อยากคอมเม้นท์อะไรก็ได้ ยิ่งน่าสนใจยิ่งดี เขียนมาเลยค่ะ
3. แจกที่ FB และ IG ค่ะ
กติกาง่ายๆมาก รับไปเลย บัตรงานวิ่ง yolorun ค่า
มาสุขภาพดีด้วยกันนะคะ
.
งานวันที่
10 กันยายน 60
6.00-11.00
ที่สวนหลวง ร. 9
Giveaway ค่า วิวมีบัตรมาแจกค่ะ แจก บัตรงานวิ่ง Yolorunbkk @yolorunbkk งานวิ่งที่โด่งดังจากสิงคโปร์ ใครที่ยังไม่มีบัตร จัดไปค่า กติกา 1.เป็นเพื่อนกันเท่านั้น 2.อยากคอมเม้นท์อะไรก็ได้ ยิ่งน่าสนใจยิ่งดี เขียนมาเลยค่ะ 3. แจกที่ FB และ IG ค่ะ กติกาง่ายๆมาก รับไปเลย บัตรงานวิ่ง yolorun ค่า มาสุขภาพดีด้วยกันนะคะ . งานวันที่ 10 กันยายน 60 6.00-11.00 ที่สวนหลวง ร. 9
You don't get tha ass you want by sitting on it 🍑 อยากก้นเด้งต้องสควอชนะเธอ แต่สำหรับเรา แม้ก้นเราจะยังแบนอยู่ แต่เรามีกางเกงยกทรงให้ก้นเราดูเด้งได้ 😂 ราคาก็ไม่แพงจำเป็นต้องทำกางเกงเริ่ดขนาดนี้มั้ย เค๊าชอบบบบอ่ะ @averyday.apparel
You don't get tha ass you want by sitting on it 🍑 อยากก้นเด้งต้องสควอชนะเธอ แต่สำหรับเรา แม้ก้นเราจะยังแบนอยู่ แต่เรามีกางเกงยกทรงให้ก้นเราดูเด้งได้ 😂 ราคาก็ไม่แพงจำเป็นต้องทำกางเกงเริ่ดขนาดนี้มั้ย เค๊าชอบบบบอ่ะ @averyday.apparel
It's this time of the year again - when I can catch the loveliest sunrises on training days. Good morning.
It's this time of the year again - when I can catch the loveliest sunrises on training days. Good morning.
Persigue tu sueños👌, no te rindas💯💪👆... porque si lo haces no serás un verdadero 👈guerrero que da la👍vida por lo que AMA...😍💪💣
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#workout24 #workout #calistenia #motivation #workoutday #strong #bartarzz #fitness #workoutfit #calisthenics #pain #fitnesmotivation #instagood #workoutmotivation #lifestyle #photostyle #photo #workouttime #dedication #abs #strengthupgrade #wswcf #barbars #muscleups #baristi #stronger #instafit #dedication  #xpectroworkout #wco  @xpectroworkout.salta. #strengthandfinesse
Persigue tu sueños👌, no te rindas💯💪👆... porque si lo haces no serás un verdadero 👈guerrero que da la👍vida por lo que AMA...😍💪💣 . #workout24  #workout  #calistenia  #motivation  #workoutday  #strong  #bartarzz  #fitness  #workoutfit  #calisthenics  #pain  #fitnesmotivation  #instagood  #workoutmotivation  #lifestyle  #photostyle  #photo  #workouttime  #dedication  #abs  #strengthupgrade  #wswcf  #barbars  #muscleups  #baristi  #stronger  #instafit  #dedication  #xpectroworkout  #wco  @xpectroworkout.salta. #strengthandfinesse 
Forget skinny..i'm training to be a fit BADASS.. 🏃🏃💪💪💪💪 #aerobic #workout #workoutday #lifestyles #healtymind #healtysoul #mentalhealth #burnfat #sweat #stayfit #stayhealthy