I A N B U R C H / FITNESS @ianburch_fit Instagram Photos & Videos & Stories

I A N B U R C H / FITNESS @ianburch_fit

22/🇺🇸 •@vxsgymwear @teamvxs ambassador •Workouts/Physique 💪🏼💪🏼 •@ian_burch for personal •DM any questions or inquiries! •2k19 let’s make it happen🔥🔥
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@ianburch_fit 𝐅𝐋𝐄𝐗𝐄𝐂𝐔𝐓𝐄 🔥💯💪🏼
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Feels great to be back at school!!🐘🔴
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New gym means some new locker room pics🔥😤💥💪🏼 This gym is always packed but I don’t mind, seeing everyone in there keeps the motivation high!! Always find new avenues of motivation and get after it!! Stay tuned for more content and new gains!!💯✔️
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Check out all my other posts for full workouts and exercises for you to try out during your next day of training!!➡️➡️👀🔥💪🏼🤙🏼😤
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

𝐅𝐋𝐄𝐗𝐄𝐂𝐔𝐓𝐄 🔥💯💪🏼 + + + Feels great to be back at school!!🐘🔴 - New gym me...

@ianburch_fit SMACK THE BACK💢🔥💪🏼
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Getting back into the grove of being at school, finding out how to approach a new schedule and training regime!!💥😤💯 This is something that everyone will eventually run into, a change in the regular scheduled programming. Do not use this as an excuses to stop the grind!! Find new ways to approach your training and adopt a new schedule✔️💯🤙🏼🔥
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Here’s a clip from today’s back day, working in some heavy sets and feeling that’s squeeze🔥🔥💪🏼 Check out all my other posts for full workouts and exercises, and see below for today’s full back day⬇️⬇️👀💪🏼💯
💥Deadlifts:
12,12,10,10
💥T bar row:
12,10,8,12
💥Db row:
10,10,10,10
💥1-arm iso lat pulldown:
12,12,12,12
💥Db pullover:
10,10,10,10
💥Standing lat pushdown:
10,10,10,10
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

SMACK THE BACK💢🔥💪🏼 + + + Getting back into the grove of being at schoo...

@ianburch_fit SAY BI’S TO SUMMER ☀️💪🏼🔥
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Summer is sadly coming to a close😢 Enjoy that sun while it lasts!!💥💥Are you finishing summer thinking you could do more?🤔I know I sure feel like there’s much to be accomplished and thats the attitude I’m carrying into the fall!!🍁💪🏼🔥 Remember those goals you initially set for yourself, write them down, put them on the fridge, and remember why you started this whole thing in the first place💯✔️🔥😤💪🏼💥
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Check out all my other posts for full workouts and exercises for you to try out during your next day of training!!➡️➡️👀💪🏼🔥
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

SAY BI’S TO SUMMER ☀️💪🏼🔥 + + + Summer is sadly coming to a close😢 Enjo...

@ianburch_fit STOMPING GROUNDS😤💯💪🏼
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12 hours later and we’re back at the old stomping grounds aka the rec🔥🔥 This is one of my favorite gyms to train at, nee gains are about to be made!!💪🏼🤙🏼💥
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Hit some upper body today just to get back into the swing of things. Come Monday the grind starts!! Check out all my other posts for full workouts and see below for today full upper body day!!⬇️⬇️👀💥🤙🏼💪🏼💯
💥Seated dumbbell curl:
10,10,10,12
💥Seated overhead tricep extension:
20,15,12,12
💥Seated hammer grip cable row:
12,12,12,15
💥Wide grip lat pulldown:
12,12,10,10
💥Seated lateral db raise:
12,12,12,12 
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

STOMPING GROUNDS😤💯💪🏼 + + + 12 hours later and we’re back at the old st...

@ianburch_fit MORE RAIN MORE GAIN⛈⚡️💪🏼
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So a pipe exploded in the gym today due to the hell storm that occurred this afternoon💥⛈🔥 Also had my shoes soaked completely through from the 10 foot run to the gym door so squats were extra juicy💦💦
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Moral of the story, don’t allow yourself to find an excuse for why you don’t have to train today, get after it and make some gains!!💯🔥💪🏼💥😤
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Check out all my other posts for full workouts and see below for today’s full leg day⬇️⬇️👀🔥💥💯
Workout:
💥Barbell back squat:
10,10,8,8
💥Smith machine lunges superset Smith RDL
12,12,12,12+12 RDL each set
💥Leg extensions: 
15,12,12,15
💥Leg press:
12,12,12,12
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

MORE RAIN MORE GAIN⛈⚡️💪🏼 + + + So a pipe exploded in the gym today due...

@ianburch_fit GAINSVILLE 💪🏼🔥🐺
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What was your initial reason to start straining❓
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Did you want to get stronger?🏋🏼‍♂️
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Was it to look better?💪🏼
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Or was it to grow self confidence?💯
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Whatever reason you started, don’t forget it!! We all have our own individual goals that we are working toward each day and that’s what keeps us grinding!!🔥💪🏼💯 if you loose track of those initial goals you’ll forget why you stared this whole journey in the first place. Stay focused, stay consistent, and get after it!!💯⛽️☄️💪🏼🔥
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See all my other posts for full workouts and exercises for you to try during your next day of training!!➡️➡️👀💥🤙🏼
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

GAINSVILLE 💪🏼🔥🐺 + + + What was your initial reason to start straining❓...

@ianburch_fit PUMP & DUMP⛽️🔥💪🏼
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The face you make when you smell a filthy pump coming on🔥🤢💦 Working hard everyday to improve this physique and chase those goals. Keep on pushing and you will be successful!! 💥💯💪🏼
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See all my other posts for full workouts and exercises for you to try!!➡️➡️👀💪🏼🔥
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

PUMP & DUMP⛽️🔥💪🏼 + + + The face you make when you smell a filthy pump ...

@ianburch_fit CURLY FRIES 🍟🔥💪🏼
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Here’s a curl variation I saw @mattie.ice_ doing, thought I’d give it a shot!!🥶🔥🗡
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This is a burner🔥🔥Incorporating new methods of training is the key to new gains!!💯💥 Moral of the story, don’t be afraid to move outside of your comfort zone and try something new!!💥🔥🤘🏼💯
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See all my other posts for full workouts and exercises for you to try during your next day of training, and see below for the full arm day!!⬇️⬇️👀🥶💪🏼🔥
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

CURLY FRIES 🍟🔥💪🏼 + + + Here’s a curl variation I saw @mattie.ice_ doin...

@ianburch_fit FLEX & GET CHECKS💵💪🏼🔥
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If you want it, get after it, there is no short cuts!!💯😤 Consistency is key and the only thing that will give you the results you’re looking for🔑🔥
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Get after It and always stay focused on those goals you set for yourself!! 💯✔️
See all my other posts for full workouts and exercises for you to try out during your next day of training➡️➡️👀🔥
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

FLEX & GET CHECKS💵💪🏼🔥 + + + If you want it, get after it, there is no ...

@ianburch_fit APECS LEGENDS 🔫💥💪🏼
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What’s your favorite chest exercise❓
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Punishing pectorals to end the week off!!🔥🔥 Training chest twice a week and the results are paying off🤙🏼 Strength is going up and gains are coming!!💯💪🏼
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I’ve always struggled with developing a solid chest but with recent changes in training things are starting to come along!! Always be constantly assessing your training and making changes where need be😤💥👌🏼
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See all my other posts for full workouts and see below for the full chest workout!!⬇️⬇️👀🔥💪🏼💥
Workout:
💥Flat barbell bench:
12,12,5,5,3+1 rep max
💥Smith machine incline bench press:
15,15,15,12
💥Twisting db flat press:
10,10,10,10
💥Standing Cable flys: 
15,12,12,15
💥Leaning tricep pushdowns:
15,15,15,15 
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

APECS LEGENDS 🔫💥💪🏼 + + + What’s your favorite chest exercise❓ • Punish...

@ianburch_fit SEEK THE PHYSIQUE✔️🔥💪🏼
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Where do you see yourself in one year❓
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If you have a long term goal in mind, stick with it!! It’s called long term for a reason💯🤙🏼 This whole bodybuilding thing is a tough game, and the only thing that will net results is consistency!😤🔥
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I still have a ton of work to do, but the only thing there is to do is keep grinding!! Diet is slacking so improvements must be made but that’s the name of the game!!💯🔥💪🏼
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Check out all my other posts for full workouts and exercises for you to try out during your next day of training!!➡️➡️👀💪🏼🔥💥💯
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

SEEK THE PHYSIQUE✔️🔥💪🏼 + + + Where do you see yourself in one year❓ • ...

@ianburch_fit LATYPUS 🦆💪🏼🔥
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How many times a week do you train back❓
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I generally train my back twice a week🤙🏼🤘🏼Incorporating deadlifts has also greatly improved strength, width and thickness. Along with a lighter pump oriented day, this combination has really helped the gains!!😤💪🏼🔥 Never neglect your back training, a stronger back=a stronger everything💯💥💥
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Check out all my other posts for full workouts and exercises, and see below for today’s full back workout!!⬇️⬇️👀😤🔥💪🏼
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💥Landmine row:
15,12,12,6+double drop set
💥Natural grip lat pulldown:
15,12,12,12,8
💥Hammer strength iso pulldown: 
12,12,12,12,15
💥Bent over db row:
12,12,12,12,15
💥Seated iso cable high low row:
12,12,12,12,15
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

LATYPUS 🦆💪🏼🔥 + + + How many times a week do you train back❓ • I genera...

@ianburch_fit GRIP IT N RIP IT☄️🔥💪🏼
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Thinking about the 🍪 I’m about to crush after this workout👅 The grind never stops and we only going up from here💯💪🏼🔥
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If you want to see results the only advice I have is to stay consistent. If you have incorporated a plan into your life, stick with it!!✔️🔥💪🏼Don’t give up just because you aren’t seeing immediate result, keep working hard and the gains will come!!😤🤘🏼🤙🏼
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If you need some motivation or something new to incorporate into your training, see all my other posts for full workouts and exercises for you to try!!➡️➡️🔥💥👀💪🏼
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

GRIP IT N RIP IT☄️🔥💪🏼 + + + Thinking about the 🍪 I’m about to crush af...

@ianburch_fit MELT THE DELT 🧨🔥🌋
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Looking for something new to try out during your next shoulder day❓🧐Try going back and forth from a press to a raise. Keep the volume high and feel the burn!!🔥🔥
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Switching back and forth kept my shoulders guessing and had me feeling a wicked pump!!💪🏼😤🔥
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Check out all my other posts for full workouts and exercises for you to try, and see below for today’s full shoulder workout!!⬇️⬇️💪🏼🔥👀
Workout:
💥Seated military press:
15,10,10,9,12
💥V-bar cable front raises:
15,15,12,12,17
💥Seated shoulders press:
13,12,8,6,10
💥1-arm iso seated side lateral machine raise:
15,15,15,15,+7’s to 21
💥Behind the neck shoulder press:
15,12,12,12,12
💥Alternating hammer grip db front raise:
12,12,12,12,
💥Db side lateral raise:
12,12,12
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

MELT THE DELT 🧨🔥🌋 + + + Looking for something new to try out during yo...

@ianburch_fit SHREDDY VAN HALEN 🎸💪🏼🔥
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Trying to put on size and stay as lean as possible!!🥩🍗🍳 current BW is about 153 lbs, with the goal of being a lean 160💪🏼🔥
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Lots of work to do but we grinding!! Check out all my other posts for full workouts and see below for today’s back day!!⬇️⬇️👀🔥🔥💪🏼
💥Deadlifts:
12,12,12,7,10
💥Seated close grip cable row:
12,12,12,12,20
💥Iso-lateral D.Y. row:
12,12,12,12,15
💥T-bar row:
15,12,12
💥Bent over db row:
10,10,10,10
💥Standing rope late pushdowns:
15,15,15,
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

SHREDDY VAN HALEN 🎸💪🏼🔥 + + + Trying to put on size and stay as lean as...

@ianburch_fit CHEST MATE ♟💪🏼🔥
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High volume and big pumps on this Sunday chest excursion💯🤘🏼💪🏼 this whole summer I have been going as heavy as I can with every workout in hopes of building some mass. This has worked in a sense but has also taken a tole on my body😰💥
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Have been incorporating some high volume at lower weight ranges and have really been feeling the squeeze!!💪🏼🔥
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Remember there is not one single way of correctly training. Find new ways to feel the burn and get after it!!💯👅🤘🏼💪🏼🔥
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See all my other posts for full workouts and see below for today’s full chest day!!⬇️⬇️👀💪🏼💥💯
Workout:
💥Barbell bench press: 
12,12,4,4,6
💥Smith machine incline bench: 
15,12,12,13,13
💥1-arm iso pec dec:
15,15,12,12,15
💥Seated cable fly:
15,15,15,12,12+drop set
💥Incline db flys:
12,12,10,10,12+double drop set
💥Tricep rope push down:
20,14,12
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#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

CHEST MATE ♟💪🏼🔥 + + + High volume and big pumps on this Sunday chest e...

@ianburch_fit DOWNTON ABY🔥🔥💪🏼
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Crushed some cardio and core in hopes to start the journey to some real abs!!💦💯😰💪🏼 this is definitely not the leanest I’ve ever been, and the core could be much tighter!! But we all have to start somewhere, and only going up from here!!💥💯💪🏼🔥
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Check out all my other posts for full workouts and exercises and see below for today’s full cardio and core day!!⬇️⬇️👀💪🏼🔥
Workout:
💥Bike:
4 miles steady high paced
💥Hanging leg raises super set oblique crunch machine:
12,12,12,12+12 crunches each side each set
💥Sliding crunch:
12,12,12,12
💥Lying leg raises:
12,12,12,12
💥Standing knee up crunch:
20,20,20,20
💥Plank knee ins:
12,12,12,12
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

DOWNTON ABY🔥🔥💪🏼 + + + Crushed some cardio and core in hopes to start t...

@ianburch_fit GUN RUN🔫💪🏼🔥
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Happy Friday!!🍔🍺 Showing a little biceptual and triceptual love on this fine start to the weekend💯🤘🏼🌊 Went pretty light today and really felt those contractions!!
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Check out all my posts for full workouts and exercises and see below for today’s full arm day!!⬇️⬇️👀🔥💪🏼💥
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💥Reverse grip tricep extension:
20,15,13,10,15
💥Close grip Smith machine bench press:
20,15,12,+ double drop set
💥Ez bar incline skull crushers:
15,13,12,12,12
💥Seated tricep press:
15,15,12,12,20
💥V-bar cable bicep curl:
15,15,12,10,20
💥dual pulley bicep cable curl:
15,15,15,12,20
💥Preacher curl machine:
15,12,10,12,15
💥Alternating db curl:
12,12,12,12,15
💥Db concentration curl:
20,20,12,15,20
#bodybuilding #fitness #gym #workout #fitfam #fit #fitlife #getfit #fitnessmotivation #gymtime #gymlife #gymshark #workoutmotivation #workoutroutine #exercise #mensphysique #physique #athlete #alphalete #igfit #igfitness #instafit #motivation #lifting #photooftheday #weightlifting

GUN RUN🔫💪🏼🔥 + + + Happy Friday!!🍔🍺 Showing a little biceptual and tric...