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  • 🎉 FREE WORKOUT 🎉

Working out in a commercial gym doesn’t have to be boring!! Try this killer workout & lemme know what you think!🤘🏼
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𝗔) 𝗕𝗮𝗿𝗯𝗲𝗹𝗹 𝗙𝗿𝗼𝗻𝘁 𝗦𝗾𝘂𝗮𝘁𝘀 
4 working sets, 8 reps
60sec rest
(𝘗𝘦𝘳𝘧𝘰𝘳𝘮 𝘢 4:2:2 𝘛𝘦𝘮𝘱𝘰. 4𝘴𝘦𝘤 𝘦𝘤𝘤𝘦𝘯𝘵𝘳𝘪𝘤, 2𝘴𝘦𝘤 𝘩𝘰𝘭𝘥, 2𝘴𝘦𝘤 𝘤𝘰𝘯𝘤𝘦𝘯𝘵𝘳𝘪𝘤)

𝗕) 𝗢𝗽𝘁𝗶𝗼𝗻 1 𝗼𝗿 𝗢𝗽𝘁𝗶𝗼𝗻 2
𝗢𝗽𝘁𝗶𝗼𝗻 1: incline single-arm bench press
𝗢𝗽𝘁𝗶𝗼𝗻 2: Barbell Hip thrusts
4 working sets, 12 reps
45sec rest
(𝘪𝘧 𝘺𝘰𝘶 𝘤𝘩𝘰𝘰𝘴𝘦 𝘰𝘱𝘵𝘪𝘰𝘯 1 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘬𝘦𝘦𝘱𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘤𝘰𝘳𝘦 𝘵𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘭𝘦𝘨𝘴 𝘦𝘯𝘨𝘢𝘨𝘦𝘥 𝘥𝘶𝘳𝘪𝘯𝘨 𝘵𝘩𝘦 𝘸𝘩𝘰𝘭𝘦 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵.) 𝗖) 𝗙𝗿𝗼𝗻𝘁 𝗳𝗼𝗼𝘁 𝗲𝗹𝗲𝘃𝗮𝘁𝗲𝗱 𝘀𝗽𝗹𝗶𝘁 𝘀𝗾𝘂𝗮𝘁𝘀
4 working sets, 12 reps
45sec rest

𝗗) 𝗟𝘆𝗶𝗻𝗴 𝗖𝗮𝗯𝗹𝗲 𝗙𝗹𝘆𝘀
4 working sets, 8 reps + drop set
60sec rest
(𝘥𝘳𝘰𝘱 𝘴𝘦𝘵 = 𝘺𝘰𝘶 𝘥𝘳𝘰𝘱 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘣𝘦 10-15𝘭𝘣𝘴 𝘧𝘰𝘳 2 𝘴𝘦𝘵𝘴 𝘪𝘮𝘮𝘦𝘥𝘪𝘢𝘵𝘦𝘭𝘺 𝘢𝘧𝘵𝘦𝘳 𝘺𝘰𝘶𝘳 𝘴𝘦𝘵. 𝘵𝘩𝘦𝘴𝘦 𝘴𝘦𝘵𝘴 𝘢𝘳𝘦 𝘥𝘰𝘯𝘦 𝘶𝘯𝘵𝘪𝘭 𝘧𝘢𝘪𝘭𝘶𝘳𝘦.) 𝗘) 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝘀𝗾𝘂𝗲𝗲𝘇𝗲 𝗽𝘂𝘀𝗵 𝘂𝗽
4 working sets, 10 reps
45sec rest
(𝘐𝘧 𝘵𝘩𝘦𝘴𝘦 𝘢𝘳𝘦 𝘵𝘰𝘰 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘵𝘩𝘦𝘮 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘬𝘯𝘦𝘦𝘴.) 𝗙) 4 𝘀𝘂𝗽𝗲𝗿𝘀𝗲𝘁𝘀
Standing bent-over rear delt flys x 20 reps
Standing side raises x 20 reps
Cable tricep pushdowns x 15 reps
45sec rest

𝗚) 𝗦𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝗰𝗮𝗹𝗳 𝗿𝗮𝗶𝘀𝗲 𝗺𝗮𝗰𝗵𝗶𝗻𝗲
4 working sets, 10 reps
45sec rest
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Make sure you head to the link in my bio to download a weeks worth of free workouts just like this!!
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#fitnessgirl #workout #gym #workoutroutine #fitnessmotivation #body #motivation #girlswholift #muscle #lifestyle #absworkout #gymmotivation #gymtime #fitfam #fitgirl #abs #gymlife #lift #fitspo #like4likes #instafit #fit #fitnessblogger #freefollowers #bodybuilding #workoutmotivation #gains #fitness #likeforlikes #yoga
  • 🎉 FREE WORKOUT 🎉

    Working out in a commercial gym doesn’t have to be boring!! Try this killer workout & lemme know what you think!🤘🏼
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    𝗔) 𝗕𝗮𝗿𝗯𝗲𝗹𝗹 𝗙𝗿𝗼𝗻𝘁 𝗦𝗾𝘂𝗮𝘁𝘀
    4 working sets, 8 reps
    60sec rest
    (𝘗𝘦𝘳𝘧𝘰𝘳𝘮 𝘢 4:2:2 𝘛𝘦𝘮𝘱𝘰. 4𝘴𝘦𝘤 𝘦𝘤𝘤𝘦𝘯𝘵𝘳𝘪𝘤, 2𝘴𝘦𝘤 𝘩𝘰𝘭𝘥, 2𝘴𝘦𝘤 𝘤𝘰𝘯𝘤𝘦𝘯𝘵𝘳𝘪𝘤)

    𝗕) 𝗢𝗽𝘁𝗶𝗼𝗻 1 𝗼𝗿 𝗢𝗽𝘁𝗶𝗼𝗻 2
    𝗢𝗽𝘁𝗶𝗼𝗻 1: incline single-arm bench press
    𝗢𝗽𝘁𝗶𝗼𝗻 2: Barbell Hip thrusts
    4 working sets, 12 reps
    45sec rest
    (𝘪𝘧 𝘺𝘰𝘶 𝘤𝘩𝘰𝘰𝘴𝘦 𝘰𝘱𝘵𝘪𝘰𝘯 1 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘬𝘦𝘦𝘱𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘤𝘰𝘳𝘦 𝘵𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘭𝘦𝘨𝘴 𝘦𝘯𝘨𝘢𝘨𝘦𝘥 𝘥𝘶𝘳𝘪𝘯𝘨 𝘵𝘩𝘦 𝘸𝘩𝘰𝘭𝘦 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵.) 𝗖) 𝗙𝗿𝗼𝗻𝘁 𝗳𝗼𝗼𝘁 𝗲𝗹𝗲𝘃𝗮𝘁𝗲𝗱 𝘀𝗽𝗹𝗶𝘁 𝘀𝗾𝘂𝗮𝘁𝘀
    4 working sets, 12 reps
    45sec rest

    𝗗) 𝗟𝘆𝗶𝗻𝗴 𝗖𝗮𝗯𝗹𝗲 𝗙𝗹𝘆𝘀
    4 working sets, 8 reps + drop set
    60sec rest
    (𝘥𝘳𝘰𝘱 𝘴𝘦𝘵 = 𝘺𝘰𝘶 𝘥𝘳𝘰𝘱 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘣𝘦 10-15𝘭𝘣𝘴 𝘧𝘰𝘳 2 𝘴𝘦𝘵𝘴 𝘪𝘮𝘮𝘦𝘥𝘪𝘢𝘵𝘦𝘭𝘺 𝘢𝘧𝘵𝘦𝘳 𝘺𝘰𝘶𝘳 𝘴𝘦𝘵. 𝘵𝘩𝘦𝘴𝘦 𝘴𝘦𝘵𝘴 𝘢𝘳𝘦 𝘥𝘰𝘯𝘦 𝘶𝘯𝘵𝘪𝘭 𝘧𝘢𝘪𝘭𝘶𝘳𝘦.) 𝗘) 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝘀𝗾𝘂𝗲𝗲𝘇𝗲 𝗽𝘂𝘀𝗵 𝘂𝗽
    4 working sets, 10 reps
    45sec rest
    (𝘐𝘧 𝘵𝘩𝘦𝘴𝘦 𝘢𝘳𝘦 𝘵𝘰𝘰 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘵𝘩𝘦𝘮 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘬𝘯𝘦𝘦𝘴.) 𝗙) 4 𝘀𝘂𝗽𝗲𝗿𝘀𝗲𝘁𝘀
    Standing bent-over rear delt flys x 20 reps
    Standing side raises x 20 reps
    Cable tricep pushdowns x 15 reps
    45sec rest

    𝗚) 𝗦𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝗰𝗮𝗹𝗳 𝗿𝗮𝗶𝘀𝗲 𝗺𝗮𝗰𝗵𝗶𝗻𝗲
    4 working sets, 10 reps
    45sec rest
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    Make sure you head to the link in my bio to download a weeks worth of free workouts just like this!!
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    #fitnessgirl #workout #gym #workoutroutine #fitnessmotivation #body #motivation #girlswholift #muscle #lifestyle #absworkout #gymmotivation #gymtime #fitfam #fitgirl #abs #gymlife #lift #fitspo #like4likes #instafit #fit #fitnessblogger #freefollowers #bodybuilding #workoutmotivation #gains #fitness #likeforlikes #yoga
  • 10 0 58 minutes ago
  • Siema jestem FrizoPiernik😆🎄
Z okazji świąt wykonano mnie z pysznego ciasta i udekorowano mnie kolorami (brak różowego jest EWIDENTIE widoczny🙄) Będzie nas 1k? Zrobimy to!❤️ btw @frizoluszek to mój ideał😍😍
  • Siema jestem FrizoPiernik😆🎄
    Z okazji świąt wykonano mnie z pysznego ciasta i udekorowano mnie kolorami (brak różowego jest EWIDENTIE widoczny🙄) Będzie nas 1k? Zrobimy to!❤️ btw @frizoluszek to mój ideał😍😍
  • 21 2 1 hour ago
  • always love roomie and Jonas :)
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tag joel @roomieofficial 💫
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sorry for being inactive 😳
  • always love roomie and Jonas :)
    -
    tag joel @roomieofficial 💫
    -
    sorry for being inactive 😳
  • 9 1 1 hour ago