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โฒGym Tips Posted Every Day!โฒ thetrainingmanual TheTrainingManual Posts

TheTrainingManual. โ“Did you know THIS about Incline Dumbbell Rows?
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โ“Did you know THIS about Incline Dumbbell Rows? - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š โ € Want to learn how to do the Incline Dumbbell Row correct? ๐Ÿ‘‡ Follow these instructions: ๐Ÿ”นLean forward into an incline bench โ € ๐Ÿ”นGrab the dumbbells, hold them dumbbell in each hand so your palms are facing in. โ € ๐Ÿ”นYour arms should be fully extended and hanging straight down. This is the start position. โ € ๐Ÿ”นPull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides, about parallel to your back. โ € ๐Ÿ”นHold and squeeze your shoulder and back muscles. โ € ๐Ÿ”นReturn to the starting position in a controlled motion. โ € โ™ฆ๏ธTip: Keep your chest in contact with the bench at all times to avoid excessive arching in your lower back. โ € ๐Ÿšฉ Save this post for your next back workout by clicking on the little flag in the right bottom corner of the image . . . Great post by @jonashereora . #musclebuilding #buildmuscle #pushpulllegs #pushday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym

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TheTrainingManual. ๐Ÿ”ฅ๐‹๐Ž๐–๐„๐‘ ๐๐Ž๐ƒ๐˜ ๐–๐Ž๐‘๐Š๐Ž๐”๐“ By @musclemonsters
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๐Ÿ”ฅ๐‹๐Ž๐–๐„๐‘ ๐๐Ž๐ƒ๐˜ ๐–๐Ž๐‘๐Š๐Ž๐”๐“ By @musclemonsters . Follow @TheTrainingaManual for daily exercise & fitness tips! ๐Ÿ“š . . These two Lower Body days work perfectly with an upper lower split. The split goes as follows:ย  Upper Strength, Lower Strength, Upper Hypertrophy & Lower Hypertrophy. This 4 day split allows for a frequency of twice per week per muscle group, as well as giving adequate time for rest and recovery. . Remember, no matter what training split you follow, there has to be an empahsis on progressive overload. Whether that be an extra few lbs on the bar, an extra rep or set. You need to continually overload in some way constantly. This gives your muscles continual stimulus for growth. This is why I recommend tracking the weights you lift with some form of journal/ tracker. . If you know somebody struggling with their programming, tag them below!๐Ÿ“ฒ #pushpulllegs #strenght #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #fitbit #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

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TheTrainingManual. ๐Ÿ‘ด๐ŸปThe Good Ol' Chest Days!๐Ÿฆณ
๐Ÿ‘‡Tag a friend to try it with!๐Ÿ‘‡
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Fol

๐Ÿ‘ด๐ŸปThe Good Ol' Chest Days!๐Ÿฆณ ๐Ÿ‘‡Tag a friend to try it with!๐Ÿ‘‡ - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - Here's a great way to implement STRENGTH and MUSCLE GROWTH in the same chest workout. โ € ๐Ÿคฆโ€โ™‚๏ธ The Bench Press is a foundational exercise in the gym, and probably the most seen exercise done by men... Ever walked into a gym on a Monday at 5-6pm? Anyways, it's a great exercise to target your whole chest as well as many other muscles in your upper body. โ € Performing Weighted dips while slightly leaning forward will help target your Pectoralis Major. Low reps here will also strengthen your chest so you can progressively overload rapidly (but as always, keep main focus on your form!). โ € ๐Ÿ’ช For Chest Fly and Dumbbell Pullovers, you want to increase the reps to around 8-15 to achieve more hypertrophy (muscle growth). The strength increase from the 2 first exercises will help you progressively overload these as well. โ € What's your favorite chest exercise? Comment below!๐Ÿ‘‡ . . . . . #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuildingย  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobilityย  #yogafitย  #iifym

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TheTrainingManual. CAN YOU DO 50 PUSHUPS IN 1 GO? IF NOT THEN TRY THIS CHALLENGE๐Ÿ‘Š
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Fol

CAN YOU DO 50 PUSHUPS IN 1 GO? IF NOT THEN TRY THIS CHALLENGE๐Ÿ‘Š - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - Tag a friend and challenge them๐Ÿ“ฒ - Here's a little challenge for you guys, pushups are one of the most important exercises to be able to do a lot of, being able to 50 pushups will you give you loads of benefits such as better health, better fitness, works multiple muscles at once and can be considered a core exercise! . . . . . #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuildingย  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobilityย  #yogafitย  #iifym

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TheTrainingManual. ๐Ÿฅฉ๐Ÿ…๐— ๐—”๐—–๐—ฅ๐—ข๐—ฆ ๐Ÿญ๐Ÿฌ๐Ÿญ๐Ÿ…๐Ÿฅฉ
๐Ÿ‘‡๐—ง๐—ฎ๐—ด ๐—ฎ ๐—ณ๐—ฟ๐—ถ๐—ฒ๐—ป๐—ฑ ๐˜๐—ต๐—ฎ๐˜ ๐—ป๐—ฒ๐—ฒ๐—ฑ

๐Ÿฅฉ๐Ÿ…๐— ๐—”๐—–๐—ฅ๐—ข๐—ฆ ๐Ÿญ๐Ÿฌ๐Ÿญ๐Ÿ…๐Ÿฅฉ ๐Ÿ‘‡๐—ง๐—ฎ๐—ด ๐—ฎ ๐—ณ๐—ฟ๐—ถ๐—ฒ๐—ป๐—ฑ ๐˜๐—ต๐—ฎ๐˜ ๐—ป๐—ฒ๐—ฒ๐—ฑ๐˜€ ๐˜๐—ต๐—ถ๐˜€ ๐—ด๐˜‚๐—ถ๐—ฑ๐—ฒ๐Ÿ‘‡ - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - Great post here by Carsen, every macro is important in your overall diet. It is vital for balance in all areas of the body. If you've been following me for a while now, you know that I do not advocate in eliminating the any of the macros nor the foods you love to it. You can still get extremely fit, obtain an amazing physique, and still enjoy a healthy lifestyle. Read what Carsen has to say down below about each of our macro-nutrients and how they aid the body in our everyday functions! _ "CARBS๐Ÿš- are your bodyโ€™s primary fuel source. When it comes to fueling your workouts, think of carbs like gas for your car. You canโ€™t drive it far without gas in the car, right? Same goes with your workouts. If you are avoiding carbs because you think theyโ€™re โ€œbadโ€ or will โ€œmake you fatโ€, you are limiting your performance potential. _ PROTEIN๐Ÿ—- is the building block for muscle recovery. In order to effectively build a substantial amount of muscle, you need to be consuming enough protein. Aim for 1-gram of protein per 1-pound of body weight. There is not necessarily a โ€œbest timeโ€ for protein consumption, but rather, you should be consuming it throughout the day in order to hit your daily protein goal. _ FATS๐Ÿฅ‘- fats get a bad rep because of their name, but healthy fats are crucial to a healthy diet and healthy body. Healthy fats help to absorb vitamins, fuel brain health, regulate hormones, and much more. When it comes to fat consumption, โŒavoid trans fat and limit saturated fats. These fats do more harm than good." Hope that helps! . . Great post by @trainwithcarsen . . #macros #protein #proteins #Nutrition #nutritiontips #diet #dieting #healthysnack #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym #foody

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TheTrainingManual. ๐Ÿ”ฅ๐„๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐’๐ฉ๐ฅ๐ข๐ญ๐Ÿ”ฅ
๐™๐™–๐™œ ๐™– ๐™›๐™ง๐™ž๐™š๐™ฃ๐™™ ๐™ฉ๐™ค ๐™ฉ๐™ง๐™ฎ ๏ฟฝ

๐Ÿ”ฅ๐„๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐’๐ฉ๐ฅ๐ข๐ญ๐Ÿ”ฅ ๐™๐™–๐™œ ๐™– ๐™›๐™ง๐™ž๐™š๐™ฃ๐™™ ๐™ฉ๐™ค ๐™ฉ๐™ง๐™ฎ ๐™ž๐™ฉ ๐™ฌ๐™ž๐™ฉ๐™! - Follow @TheTrainingManual for daily fitness/nutrition tips and knowledge!๐Ÿ“š - This is a nice base for an effective push/pull/legs split, the only change I would make is to put barbell curls last on the pull day! - As there are only 5 exercises per workout I would add on extra exercises onto the end of each day! - ๐Ÿ“ฒComment your favourite work out split ๐Ÿ’ช. . . . . . - #pushpulllegs #pushday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

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TheTrainingManual. *๐๐”๐ˆ๐‹๐ƒ-๐€-๐…๐Ž๐‘๐„๐€๐‘๐Œ* The last of the series! ๐Ÿ“ฒ Link in bio

*๐๐”๐ˆ๐‹๐ƒ-๐€-๐…๐Ž๐‘๐„๐€๐‘๐Œ* The last of the series! ๐Ÿ“ฒ Link in bio for TTM Monthly Membership! - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - โ €โ €โ €โ €โ €โ €โ €โ €โ € First off lets start off with a lot of these exercises are going to overlap since there's a few exercise that basically hit the whole entire forearm, but I've mixed it up for the most muscle specific exercises that put greater emphasis on each section. - โ €โ €โ €โ €โ €โ €โ €โ €โ € Nothing completes your arm development like a thick, muscular forearm. But many people ignore direct forearm training. - If you want to maximize your arm development and you didn't win the genetic lottery, adding a small amount of direct forearm work to your big lifts will make a big difference. - The trick with effective forearm training is to not overdo it. If you train properly, you already indirectly work your forearms multiple times per week with plenty of mechanical tension. Now, all you need to do is add a little direct metabolic stress once or twice a week to supercharge your growth. - So what I have here is the major muscle groups of your forearm, you're going to have to hit all the angles (i.e. supinated, pronated, etc...). The brachioradialis is the main muscle people think of when working their forearms but their are many muscles in the forearm we can work! . . . . #forearm #forearms #biceps #arms #armworkout #bicepcurls #bicepworkout #gymtips #armsworkout #armday #bicepsworkout #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #mobility

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TheTrainingManual. ๐Ÿ“ ๐™๐™ง๐™–๐™ž๐™ฃ๐™ž๐™ฃ๐™œ ๐™๐™ง๐™š๐™ฆ๐™ช๐™š๐™ฃ๐™˜๐™ฎ - How Often Should You Train Ea

๐Ÿ“ ๐™๐™ง๐™–๐™ž๐™ฃ๐™ž๐™ฃ๐™œ ๐™๐™ง๐™š๐™ฆ๐™ช๐™š๐™ฃ๐™˜๐™ฎ - How Often Should You Train Each Muscle Group? - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - These are averages and your specific training frequency will vary depending on your fitness level and experience. โ € ๐Ÿ’ช These training frequencies are for strength and muscle growth. โ € Back 2-4 times per week Chest 2-3 times per week Deltoids 2-3 times per week Arms 2-3 times per week Abs 2-3 times per week Quadriceps 2-3 times per week Glutes 2-3 times per week Hamstrings 2-3 times per week - These can frequencies can be attained by doing: Upper/Lower/Upper/Lower body Push/Pull/Legs/Push/Pull/Legs x3 Full Body Workouts - How often do you train? Comment below ๐Ÿ‘‡ . . . . . . #pullday #backworkout #coreworkout #armworkout #healthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

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TheTrainingManual. ๐Ÿ”ฅ๐๐ฎ๐ข๐ฅ๐ ๐ฒ๐จ๐ฎ๐ซ ๐š๐›๐๐จ๐ฆ๐ข๐ง๐š๐ฅ๐ฌ๐Ÿ”ฅ
๐Ÿ‘‡ Tag a friend who wants

๐Ÿ”ฅ๐๐ฎ๐ข๐ฅ๐ ๐ฒ๐จ๐ฎ๐ซ ๐š๐›๐๐จ๐ฆ๐ข๐ง๐š๐ฅ๐ฌ๐Ÿ”ฅ ๐Ÿ‘‡ Tag a friend who wants a 6pack ๐Ÿ‘‡ - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - First off letโ€™s start off with a lot of these exercises are going to overlap since there's a few exercise that basically hit the whole entire abdominal wall. Of course there's many other exercises but this should at least get you going in the right direction. So what I have here is the major muscle groups of your abdominals, they are the ones everyone really cares about, rectus abdomins, external obliques and the serratus. Let's go over some of the breakdown: RECTUS ABDOMINIS: -Cable Crunches. -Reverse Crunches. -Hanging Leg Raises. -Lying Leg Raises. -Flutter Kicks. -Planks. -Decline Crunches. -Crunch w/ Stability Ball Leg Raise. EXTERNAL OBLIQUE: -Seated Cable Twists. -Bent-Knee Oblique V-Up. -Hanging Windshield Wiper (AKA - Around the Worlds). -Side-Lying Biceps Body-weight Curl. -Weighted Stability Ball Side Bend. -Cable Down-Up Twist. -Side Plank Hip Adduction. SERRATUS -Infinity Rope Pulls. -Cable One-Arm Front Raise. -Twisting Cable Overhead Press. -Seated Dumbbell Front Raise. -Shoulder Tap Push-Up. -High Bird Dog Plank. -Side Plank Hip Adduction. -One-Leg Front Plank. Also just before superintendent calorie deficit comments about it like they do on every post we do about abs...๐Ÿ˜‚, Yes of course to reveal your abs you need to have a low body fat percentage and in order to get to a low body fat percentage you need to be in a calorie deficit over a prolonged period of time. - Once you are at that low % it's all about sculpting the abs using the correct exercises! Hope that helps! . Credit @skiman.factual.fitness . . . #abs #abdominals #core #6packabs #abworkout #absworkout #gymtips #coreworkout #6pack #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #mobility #yogafit #iifym

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TheTrainingManual. ๐“๐š๐  ๐š ๐Ÿ๐ซ๐ข๐ž๐ง๐ ๐ญ๐ก๐š๐ญ ๐ง๐ž๐ž๐๐ฌ ๐ญ๐จ ๐Ÿ๐ข๐ฑ ๐ญ๐ก๐ž๐ข๐ซ ๐๐ฎ

๐“๐š๐  ๐š ๐Ÿ๐ซ๐ข๐ž๐ง๐ ๐ญ๐ก๐š๐ญ ๐ง๐ž๐ž๐๐ฌ ๐ญ๐จ ๐Ÿ๐ข๐ฑ ๐ญ๐ก๐ž๐ข๐ซ ๐๐ฎ๐ฅ๐ฅ ๐ฎ๐ฉ๐ฌ! - Technique is key to making gains๐Ÿ‘Š - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - IMO, whenever it comes to isolating those lats for bodybuilding we are not concerned about getting the ROM, we are also focusing on using the correct muscles (the back, not our arms) to get us from point A to point B. Please read what he has to say down below! - - "Definitey one of the greatest exercises for the lats/back muscles. โฃ โœ…โœ…โœ… When we try pull ups or pull downs or chin ups, the number ONE thing we need to do (both for safety and back development) is to LOCK those scapulas down and back before starting the pull. It's the most important thing you need to remember, if you want to develop those wings because that's actually "how" you engage your back muscles.โฃ โฃ When learning the exercise, it's always a good to start with a protraction of the shoulder blades (letting them lose) and then proceed to retract and depress them (lock them down and back) before you pull yourself up for each rep.โฃ โฃ โŒโŒโŒ If you don't go through this step, chances are you'll never get to learn the proper execution and get some form of shoulder injury in the long term.โฃ โฃ ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅTAG Somebody who needs to see this!" - Hope that helps! If you made it this far please comment below "PULL UPS" or tag a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day - - #pullday #backworkout #coreworkout #armworkout #healthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

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TheTrainingManual. *๐๐”๐ˆ๐‹๐ƒ ๐€ ๐‚๐‡๐„๐’๐“*
Tag a friend that needs this!
- 
Follow @Th

*๐๐”๐ˆ๐‹๐ƒ ๐€ ๐‚๐‡๐„๐’๐“* Tag a friend that needs this! - Follow @TheTrainingManual for daily fitness/nutrition tips & education ๐Ÿ“š - Even though we've been trained to know that the chest is broken up into three or four more individuals muscle groups, in reality there are only two of them. The pectoralis major and the pectoralis minor. โ €โ €โ €โ €โ €โ €โ €โ €โ € When training chest, you are most likely thinking to head straight to the bench press. While the bench press is key in developing the pec major, you'll need to add a few other moves to develop the pec minor. It's impossible to isolate the pec minor, per se, but certain chest strengthening exercises target it more specifically than a flat bench press. โ €โ €โ €โ €โ €โ €โ €โ €โ € Lets go over the muscle groups and take a quick look at which exercises can target and strengthen the overall chest as a whole. โ €โ €โ €โ €โ €โ €โ €โ €โ € PECTORALIS MAJOR: The pec major is the large, fan-shaped muscle we often think of when training "chest." This muscle comprises two different heads, or sub-sections; the sternal (or lower) head and the clavicular (or upper) head. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most commmon exercises* -Bench Press (incline, flat and decline) -Dumbell Flys (incline, flat and decline) -Cable Crossovers -Pushups โ €โ €โ €โ €โ €โ €โ €โ €โ € PECTORALIS MINOR: The pec minor is triangular in shape and responsible for movement of your scapula. It attaches the ribs to the shoulder blade. This muscle is small in size but do not over estimate it. When developing the pec minor can contribute to a lot of endurance with volume. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most common exercises* -Dips (machine/body) -Standing Cable Flys โ €โ €โ €โ €โ €โ €โ €โ €โ € Originally posted by @skiman.factual.fitness - #chestworkouts #pushpulllegs #chestpress #powerlifting #benchpress #chestday #pushday #pecs #chestworkout #chestmuscle #strengthtraining #workouttips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #movement #mobility

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TheTrainingManual. ๐Ÿ”ฅ๐„๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐’๐ฉ๐ฅ๐ข๐ญ๐Ÿ”ฅ
๐™๐™–๐™œ ๐™– ๐™›๐™ง๐™ž๐™š๐™ฃ๐™™ ๐™ฉ๐™ค ๐™ฉ๐™ง๐™ฎ ๏ฟฝ

๐Ÿ”ฅ๐„๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐’๐ฉ๐ฅ๐ข๐ญ๐Ÿ”ฅ ๐™๐™–๐™œ ๐™– ๐™›๐™ง๐™ž๐™š๐™ฃ๐™™ ๐™ฉ๐™ค ๐™ฉ๐™ง๐™ฎ ๐™ž๐™ฉ ๐™ฌ๐™ž๐™ฉ๐™! - Follow @TheTrainingManual for daily fitness/nutrition tips and knowledge!๐Ÿ“š - This is a nice base for an effective push/pull/legs split for anyone training 6 days per week! - As there are only 5 exercises per workout I would add on an extra exercise of your choice onto the end of each day! - ๐Ÿ“ฒComment your favourite work out split ๐Ÿ’ช. . . . . . Photo @insanitygains - #pushpulllegs #pushday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

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TheTrainingManual. ๐Ÿ’ฅ๐Ÿ’ฅ๐๐”๐ˆ๐‹๐ƒ-๐€-๐๐ˆ๐‚๐„๐ **
Tag a friend whos wants to build Arms

๐Ÿ’ฅ๐Ÿ’ฅ๐๐”๐ˆ๐‹๐ƒ-๐€-๐๐ˆ๐‚๐„๐ ** Tag a friend whos wants to build Arms ๐Ÿ’ช๐Ÿ’ช - ๐Ÿ“š click in link in bio now ๐Ÿ“ฒ. . Follow @TheTrainingManual for daily fitness tips!๐Ÿ“š โ €โ €โ €โ €โ € So most of us know that we have to curl in some way shape or form in order to build our biceps but there's actually a lot more than goes into the bicep such as the long, short head, the brachialis (which lies beneath the other two heads) and it's cousin with a even longer name brachioradialis. All these muscle play a role in getting bigger arms and even the your forearm muscles which crossover the elbow is responsible for elbow-flexion movements can only aid yourself in increasing your bicep size. Also even though the brachialis is a fairly small muscle and underneath the other two heads, increasing its size can increase the overall size of your arm. โ €โ €โ €โ €โ €โ €โ €โ €โ € So what I have here is the major muscle groups of your bicep and if you want well developed arms, you're going to have to hit all the muscle groups. โ €โ €โ €โ €โ €โ €โ €โ €โ € Let's go over some of the breakdown: โ €โ €โ €โ €โ €โ €โ €โ €โ € Long Head: -With your arms being behind the plane of your body you can target this specific head. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most commmon exercises* -Incline Dumbbell Curl -Hammer Curls โ €โ €โ €โ €โ €โ €โ €โ €โ € Short Head: -With your arms being in front of your body you can target this specific head. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most commmon exercises* -Preacher Curls -Lying Cable Concentration Curls -High Cable Curls โ €โ €โ €โ €โ €โ €โ €โ €โ € Brachialis: -With your arms being in neutral position. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most common exercises* -Hammer Curls โ €โ €โ €โ €โ €โ €โ €โ €โ € Brachioradialis: -With your arms being in neutral position. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most commmon exercises* -Reverse Curls โ €โ €โ €โ €โ €โ €โ €โ €โ € Of course there are a lot more variations of types of curls you can perform, these are just the basics and it gets you thinking of all the dimensions of the bicep. . โ €โ €โ €โ €โ €โ €โ €โ €โ € Posted by: @skiman.factual.fitness ๐Ÿ“Œ #musclegrowth #armworkout #workoutprogram #healthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox

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TheTrainingManual. ๐–๐‡๐€๐“ ๐ƒ๐Ž ๐˜๐Ž๐” ๐…๐ˆ๐๐ƒ ๐Œ๐Ž๐‘๐„ ๐ƒ๐ˆ๐…๐…๐ˆ๐‚๐”๐‹๐“?
โฌ‡๏ธ Let me k

๐–๐‡๐€๐“ ๐ƒ๐Ž ๐˜๐Ž๐” ๐…๐ˆ๐๐ƒ ๐Œ๐Ž๐‘๐„ ๐ƒ๐ˆ๐…๐…๐ˆ๐‚๐”๐‹๐“? โฌ‡๏ธ Let me know below! โฌ‡๏ธ - Follow @TheTrainingManual for daily exercise and fitness tips!! ๐Ÿ“š . Often people thing that exercising is the difficult part when trying to change the way we look but let me show it to you differently! Lets put it into perspective... There are 168 hours in a week, take away your sleep and that's how much time you spend looking after your calorie intake, 100% of our waking hours! We spend roughly 100 - 115 hours a week trying to resist the temptation of eating or drinking something we didnt plan on having or having more calories than we intended to. That's a lot of time! & this is why sticking to our diets can be so difficult! In contrast, just 3 hours per week of that 168 hours needs to be spent on quality exercise to change your body's physiology! This is just equates to just 2% of your time per week! Tag a friend who says they dont have time to exercise! . Photo credit @musclemonsters . . . . #lifestylechange #gymtips #Nutrition #nutritiontips #diet #dieting #healthysnack #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #myodetox #mobility #yogafit #iifym #foody

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TheTrainingManual. ๐Ÿ‹๏ธโ€โ™‚๏ธ ๐๐”๐ˆ๐‹๐ƒ-๐€-๐’๐‡๐Ž๐”๐‹๐ƒ๐„๐‘ ๐Ÿ‹๏ธโ€โ™‚๏ธ
Tag a friend that would l

๐Ÿ‹๏ธโ€โ™‚๏ธ ๐๐”๐ˆ๐‹๐ƒ-๐€-๐’๐‡๐Ž๐”๐‹๐ƒ๐„๐‘ ๐Ÿ‹๏ธโ€โ™‚๏ธ Tag a friend that would love this! - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - First off letโ€™s start off with a lot of these exercises are going to overlap since there's a few exercise that basically hit the whole entire shoulder.ย  Of course there's many other exercises but this should at least get you going in the right direction. So what I have here is the major muscle groups of your shoulder, there are three heads to the shoulder anterior, lateral and posterior deltoids. Let's go over some of the breakdown: Posterior Deltoidย  T-Bar Rows: - if performed with wider grip it can isolate the rear delt more than a narrow grip. Reverse nautilus flys: -Again in reverse of the chest flys with our chest against the pad on the nautilus machine. Bent over reverse dumbbell flys: - Another version of reverse flys only performed in a bent over position to put more focus on the posterior deltoid. Face Pulls - Excellent for rear deltoid activation, use the rope attachment and get down on one knee! ANTERIOR DELTOID Front Raises: -These can be performed with either cables or dumbbells. OHP: -A great compound that not only hits the front of the shoulders but basically the whole body as well. Arnold Press: -Encompasses a lot of the shoulder but also overlaps into the lateral head as well. Military Press: -These can be performed either seated or standing with dumbbells or even a barbell if you have the right equipment. LATERAL DELTOID Lateral Raises: -These can be performed with Cables or dumbbells. Upright Rows: -These can be performed with cables, dumbbells or barbells. Lying Side Laterals: -Mainly performed with light dumbbells. One-Arm Side Cable Laterals: -Great for the hypertrophy rep range and also keeps constant tension on the muscle. Arnold Press: -Encompasses a lot of the shoulder but also overlaps into the anterior head as well. Originally posted by @skiman.factual.fitness

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TheTrainingManual. ๐Ÿ”ฅ๐๐€๐‘๐๐„๐‹๐‹ ๐ƒ๐„๐€๐ƒ๐‹๐ˆ๐…๐“๐Ÿ”ฅ
๐‘ซ๐’๐’–๐’ƒ๐’๐’† ๐’•๐’‚๐’‘ ๐’Š๐’‡ ๐’š๐’๐’– ๐’

๐Ÿ”ฅ๐๐€๐‘๐๐„๐‹๐‹ ๐ƒ๐„๐€๐ƒ๐‹๐ˆ๐…๐“๐Ÿ”ฅ ๐‘ซ๐’๐’–๐’ƒ๐’๐’† ๐’•๐’‚๐’‘ ๐’Š๐’‡ ๐’š๐’๐’– ๐’๐’๐’—๐’† ๐’…๐’†๐’‚๐’…๐’๐’Š๐’‡๐’•๐’”! - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - โ € โ˜ ๏ธ A lot of people avoid the deadlift because they think it's dangerous, but it's actually a very safe exercise (if you learn proper form first, before increasing weights AS YOU SHOULD do with any exercise). โ € ๐Ÿ’ฅ When you perform the deadlift, you don't need someone to spot you, and if you can't handle the weight, you can just drop the weights, compared to exercises like the Bench Press where you'd drop the weight on yourself if you just let it go. ๐Ÿคทโ€โ™‚๏ธ โ € So - ALWAYS focus on proper form before trying to increase weights on the deadlift, and you'll be fine. โ € โญ๏ธ There are even more benefits than mentioned in the image, such as massive improvement in Grip Strength, increased fat burning, it prevents injury by strengthening the muscles around critical tendons and ligaments. โ € There are many different variations of the deadlift, with different benefits! โ € What's your favorite variation? Comment below ๐Ÿ‘‡ . Don't forget to turn on post notifications in the top right of this post โ€ขโ€ขโ€ข so you never miss a workout or post!๐Ÿ“ฒ . . Comment your favourite exercise down below!๐Ÿ‘‡ - Till next time TTM followers ๐Ÿค™ . . . . . . #pullday #backworkout #coreworkout #backday #heallthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #deadlifts #mobility #yogafit #iifym

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TheTrainingManual. *๐๐”๐ˆ๐‹๐ƒ - ๐€ - ๐‚๐€๐‹๐…*.
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Follow @TheTrainingManual for daily fi

*๐๐”๐ˆ๐‹๐ƒ - ๐€ - ๐‚๐€๐‹๐…*. - Follow @TheTrainingManual for daily fitness/nutrition tips! ๐Ÿ“š โ €โ €โ €โ €โ €โ €โ €โ €โ € Lets dive into building a calf, just like any other muscle group they all take time. Even if the calf can be a stubborn body part for most. โ €โ €โ €โ €โ €โ €โ €โ €โ € The calf is made up of two muscle groups the gastrocnemius and soleus. They can be broken down a bit further into other muscle groups but for simplistic sake the one that everyone cares about is the gastrocnemius (used for running and jump) and the soleus lies beneath the gastrocnemius (used for standing and walking). โ €โ €โ €โ €โ €โ €โ €โ €โ € What makes the difference in targeting the two different muscle groups is whether the leg is in a straight position and our knees being in a bent position. โ €โ €โ €โ €โ €โ €โ €โ €โ € When the knee is bent, as when doing seated calf raises, the gastroc is unable to fully stretch and, therefore, unable to strongly contract. In these bent-leg movements, only the soleus is targeted. When the leg is fully straightened, however, the gastroc is brought back into the action. Straight-legged calf exercises like the standing calf raise and donkey calf raise work both the gastroc and soleus. โ €โ €โ €โ €โ €โ €โ €โ €โ € Also don't forget about working the angles on your calf raise, by having your foot position inward you can target more of the inner portion of the calf while having them outward will target more outside area of the calf muscle. โ €โ €โ €โ €โ €โ €โ €โ €โ € Hope this helps! ๐Ÿ“ฒ ๐™˜๐™ก๐™ž๐™˜๐™  ๐™ฉ๐™๐™š ๐™ก๐™ž๐™ฃ๐™  ๐™ž๐™ฃ ๐™—๐™ž๐™ค. ๐Ÿ“š@thetrainingmanual ๐Ÿ“š@thetrainingmanual โ €โ €โ €โ €โ €โ €โ €โ €โ € Originally posted by @skiman.factual.fitness๐Ÿ“Œ -โ €โ €โ €โ €โ €โ €โ € #squat #squats #glutes #quads #legs #pushpulllegs #legworkout #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #calfs #yogafit #iifym

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TheTrainingManual. The Science behind localized muscle Damage ๐Ÿ‘‡Read below๐Ÿ‘‡
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Follow @T

The Science behind localized muscle Damage ๐Ÿ‘‡Read below๐Ÿ‘‡ - Follow @TheTrainingManual for Daily fitness/nutrition tips & education๐Ÿ“š - If youโ€™ve ever felt sore after a workout, you have experienced the localized muscle damage from working out.ย This local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite cells to jump into action.ย This doesnโ€™t mean that you have to feel sore in order for this to happen, but instead that the damage from the workout has to be present in your muscle cells. Typically soreness is attenuated over time by other mechanisms. - After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown.ย This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest. - Iโ€™ve spoken about delayed onset muscular soreness before and mentioned that your muscles undergo a certain level of micro trauma if they are stressed sufficiently (This can be seen in the middle picture)- The body then rebuilds the muscle to be bigger and stronger (As seen in the bottom picture) - This process is often the cause of the soreness you experience post workout - This wonโ€™t make your muscles huge overnight though. It takes years of constant stimulation to truly see major size and strength differences if youโ€™ve been already working out. If youโ€™re new to the gym, youโ€™ll probably see gains faster! - If you stimulate a muscle enough that it needs to adapt to make itself stronger, youโ€™re going to add muscle mass and, of course, get stronger. The main thing is to be consistent and push yourself to be better every day!

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TheTrainingManual. *๐๐”๐ˆ๐‹๐ƒ-๐€-๐“๐‘๐ˆ๐‚๐„๐* ๐Ÿ’ช
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๐Ÿ“š click the link in bio.
โ €โ €โ €โ €โ €โ €โ €โ €โ €

*๐๐”๐ˆ๐‹๐ƒ-๐€-๐“๐‘๐ˆ๐‚๐„๐* ๐Ÿ’ช . ๐Ÿ“š click the link in bio. โ €โ €โ €โ €โ €โ €โ €โ €โ € First off let's give you some info on how the tricep is broken down, there's three parts to the tricep, hence "tri". There's the medial head, which is very small and lies beneath the long head), the larger portion of the horseshoe the long head and finally the lateral head, the other larger portion that wraps around the arm. โ €โ €โ €โ €โ €โ €โ €โ €โ € So if you are incorporating a few push movements in your routine, especially the compounds, you are probably already included some tricep stimulation in the first place but if you want to focus on a certain part of the tricep then you can give these exercises a go. โ €โ €โ €โ €โ €โ €โ €โ €โ € Some individuals have difficulty with getting the mind and muscle connection on perhaps the lagging part of their tricep, so if you have a lagging area try thinking of it as a leg extension to where if you turn inwards on the movement you are going to be more focused on the lateral tricep and if you turn your hands outward it's going to focus more on the medial tricep. The long head will be overhead movements of the tricep exercise. There is one other exercise that I did not include on here just because I don't favor and it's the skull crusher exercise, this is also more focused on the long head but several individuals have a tough time in the execution of the movement including myself so I no longer incorporate it due to elbow pains in the past. โ €โ €โ €โ €โ €โ €โ €โ €โ € Hope that helps! โ €โ €โ €โ €โ €โ €โ €โ €โ € If you made it this far, please comment below "TRICEPS" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day! - . ๐Ÿ“ฒ ๐Ÿ’ป๐…๐จ๐ฅ๐ฅ๐จ๐ฐ @thetrainingmanual !! . Credit @skiman.factual.fitness ๐Ÿ“Œ๐Ÿ”ฅ . #pumped #biceps #arms #armworkout #healthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

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TheTrainingManual. SHOULDER WORKOUT by @musclemonsters
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Follow @TheTrainingManual for d

SHOULDER WORKOUT by @musclemonsters - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - The deltoids are made up of three heads; an anterior (front), posterior (Rear) and a lateral (side) head. They all carry out slightly different functions. For example, the anterior head helps to flex the shoulder joint (lift arm up in front of body), the posterior head is responsible for transverse abduction and hyperextension of the shoulder & the lateral head helps abduct the shoulder joint (lift arm up and away from the body to the side). . With all of this in mind, itโ€™s then important to include exercises in your training regimen that hits all of these functions. Most pressing movements will hit your front delts quite well and side raises (cable or dumbbell) are your best best for the lateral deltoid. . The posterior (rear) delts are often the most neglected of the three heads, but can really help to add width to the top of a physique, as well as giving your delts a rounded appearance from the side. Some good exercises to target the rear delts include cable reverse peck deck, rear delt flyes, high bar rows, face pulls and pull ups. . Know somebody who wants bigger Delts? Tag them below. . . . . #shoulderworkout #shoulderworkouts #buildmuscle #musclebuilding #backworkout #legworkout #backday #shoulders #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

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TheTrainingManual. ๐Ÿ‹๏ธโ€โ™‚๐๐ฎ๐ข๐ฅ๐ ๐€ ๐๐š๐œ๐ค!๐Ÿ‹๏ธ
Tag a friend who would love this!
- ๐Ÿ“š

๐Ÿ‹๏ธโ€โ™‚๐๐ฎ๐ข๐ฅ๐ ๐€ ๐๐š๐œ๐ค!๐Ÿ‹๏ธ Tag a friend who would love this! - ๐Ÿ“šFollow @TheTrainingManual for daily fitness/nutrition tips! - First off lets start off with a lot of these exercises are going to overlap since there's a few exercise that basically hit the whole entire back, one being the deadlift since it almost hits the entire body, haha! โ €โ €โ €โ €โ € So what I have here is the major muscle groups of your back and if you want a well developed back, you're going to have to hit all the angles (i.e. vertical, horizontal, etc...). โ €โ €โ €โ € Let's go over some of the breakdown: โ €โ €โ €โ €โ €โ €โ €โ €โ € Latissimus Dorsi: -Everyone knows these as the wings of our backs and probably the most famous of the back muscles. These muscle will create the illusion of a V-taper and making the appearance of your waist smaller than it actuall is. The muscle is located from under your armpit area and the back of the ribs. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most commmon exercises* -Lat Pulldown -Pull-Ups -Barbell Rows -Dumbbell Single Arm Rows -Deadlifts โ €โ €โ €โ €โ €โ €โ €โ € Trapezius: -The Traps, the most powerful and largest of the back muscle groups. The trapezius is located from the collarbobe frontal view and reach all the way down to the lower back region. Most pay attention to the upper portion of the traps but a well developer trapezius will be worked from the top, middle and lower fibers. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most commmon exercises* -Shrugs -Deadlifts -Farmers Walks -Face Pulls -Barbell Rows โ €โ €โ €โ €โ €โ €โ €โ €โ € Rhomboids: -These guys are tiny and are located underneath the trapezius, they originally come from the vertebrae and attach to the scapulae. Whenever you squeeze your shoulder blades together and retract these are the muscle you are using in order to perform this task. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Most commmon exercises* -T-Bar Rows -Dumbbell Bent-Over Rows -One-Arms Rows -Pull-Ups/Chin-Ups -Seated Rows - ๐Ÿ“ธ @skiman factual.fitness - . . . . #backworkouts #pushpulllegs #back #rowing #backworkout #backdayย  #pullups #gymtips #pullday #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychal

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TheTrainingManual. โ–ถ๏ธYour body in 24Hrs ๐Ÿ‘€๐Ÿง โค๏ธ
Tag a friend that would find this amazing!

โ–ถ๏ธYour body in 24Hrs ๐Ÿ‘€๐Ÿง โค๏ธ Tag a friend that would find this amazing!๐Ÿ™‹โ€โ™‚๏ธ - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š . . . . #malasana #movement #yogapose #hipmobility #healthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

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TheTrainingManual. โš ๏ธ๐ƒ๐Ž ๐‘๐Ž๐–๐’ ๐‡๐”๐‘๐“ ๐˜๐Ž๐”๐‘ ๐๐€๐‚๐Š? ๐‡๐„๐‘๐„โ€™๐’ ๐‡๐Ž๐– ๐“๐Ž ๐“

โš ๏ธ๐ƒ๐Ž ๐‘๐Ž๐–๐’ ๐‡๐”๐‘๐“ ๐˜๐Ž๐”๐‘ ๐๐€๐‚๐Š? ๐‡๐„๐‘๐„โ€™๐’ ๐‡๐Ž๐– ๐“๐Ž ๐“๐‘๐€๐ˆ๐ ๐€๐‘๐Ž๐”๐๐ƒ ๐ˆ๐“!โš ๏ธ - Follow @TheTrainingManual for daily fitness/nutrition tips & education๐Ÿ“š - Experiencing lower back pain or discomfort during an exercise might leave you feeling alarmed or discouraged, but we hope this post provides you with some useful information as well as a framework to navigate how to manage the pain youโ€™re feeling. Your body is much more resilient than you might think, and youโ€™re in much more control than you might realize! - If youโ€™re experiencing lower back pain with a barbell bent over row, for example, all you need to do is slide down the โ€œlumbar stressโ€ spectrum in Tonyโ€™s graph. Itโ€™s all about load and stress, and your bodyโ€™s ability to handle and tolerate that load and stress. So, just by using dumbbells instead of a barbell, you might feel totally fine because youโ€™re able to keep dumbbells in closer to your center of mass, thereby reducing the amount of lumbar stress on your system. - If dumbbells hurt, donโ€™t sweat it. Keep working your way down - chest supported rows are a fantastic way to incorporate pulling that really, minimally stress the lumbar spine. When youโ€™re ready, perform knee supported rows with a light weight and then gradually increase load and eventually slide up the scale if thatโ€™s something youโ€™re interested in doing. Remember, youโ€™re in control here! - Great post by @jasonlpak from @achievefitnessboston . . #backday #deadlifts #rowing #backworkouts #backworkout #prehab #rehab #backpain #lowbackpain #sciatica #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #flyefit #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym

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TheTrainingManual. ๐Ÿ”ฅFat Loss! - Things You Need To Know!๐Ÿ˜ƒ Tag a friend that needs this

๐Ÿ”ฅFat Loss! - Things You Need To Know!๐Ÿ˜ƒ Tag a friend that needs this guide๐Ÿ™‹โ€โ™‚๏ธ - Follow @TheTrainingManual for daily fitness/nutrition tips and education!๐Ÿ“š - Losing fat can be frustrating when you canโ€™t seem to lose fat even though you donโ€™t eat a lot. Itโ€™s tempting to start blaming your metabolism or genetics when nothing seems to work. - But losing fat is easy. In fact, you can quickly lose 1lb of fat per week โ€“ without starving yourself, without spending 6 days a week in the gym, and without doing endless amounts of cardio. - For a comprehensive guide Read this great article for moreย https://stronglifts.com/lose-fat/ - Great graphic by @fitnessgyan - Apologies for the reupload I was sleepy this morning and posted 2 black photos in a row๐Ÿ˜‚ - Thanks for your continued support๐Ÿ“š . . . #fatloss #dieting #diet #fatlosstips #weightlosstips #burncalories #weightloss #sleep #sleepy #nutrition #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

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