K.N.B_Fitness

🎭😭 It’s not that serious, it’s not as scary as the voice only your inner ear can hear‼️ It’s a work and diet change, you’ve got this ‼️😭🎭

💆🏾‍♂️ Keeping calm and figuring out how to make it happen while facing the stress of gravity, is how I prepare for for whatever else life throws my way 💪🏾🐺‼️ 💆🏾‍♂️

ALL COMPOUND LIFTS THAT TARGET MULTIPLE MUSCLES

1️⃣ BB sumo deadlift (🎯 legs: glutes , adductors , hamstrings, quads)

2️⃣ BB bench press (🎯 chest , triceps, shoulders)

3️⃣ BB bent over high row ( 🎯lats , traps ,rear delts , rhomboids)

4️⃣ Trap bar shrug ( 🎯traps , rear delts, spinal erectors)

5️⃣ BB squat (🎯legs: quads , hamstrings, glutes , adductors / 🎯back: spinal erectors)

6️⃣ BB hip thrust ( 🎯legs: glutes , hamstrings/🎯back: spinal erectors)

7️⃣ BB military press ( 🎯shoulders, chest, spinal erectors)

📍 My location at least 6 days a week is the gym , it’s my therapy 💆🏾‍♂️💪🏾🐺⁉️ 📍

🎯Chest ❌ 🎯Triceps

1️⃣ BB bench press

2️⃣ DB weighted dips

3️⃣ Cable fly on BOSU ball

4️⃣ DB incline bench press

5️⃣ Ring skull crushers

6️⃣ SA cable crossbody tricep extentions

7️⃣ EZ- curl bar skull crusher

8️⃣ Incline bench cable rope extentions

⚙️ Excuse the time away, I was beginning to lose motivation so I went into discipline mode, but now I’m back 💪🏾🐺‼️

🎯Back

1️⃣ BB sumo deadlift

2️⃣ BB seated goodmorning

3️⃣ GHD back extensions

4️⃣ BB row underhand grip

5️⃣ Chest supported plate rows

6️⃣ Split stance plate row

7️⃣ Pull-ups

8️⃣ BB chest support high row angle grips

9️⃣ Banded face-pull

🔟 T-bat row

1️⃣1️⃣ DB rear delt row