ana_kelley ana_kelley

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Ana Kelley  God 1st Married to @mr.o_wheelchair I'm 4'11" Fitness Freak 💪💯🇲🇽 Women Physique Owner of H&A Personal Training Studio/King Kong Nation

Leg Day Ended like this with my coach @mr.o_wheelchair
4 Supersets
30 Smith Machine RDLs (10 Close stance, 10 medium/shoulder, 10 wide stance)(**we really try to Target the hamstrings from all different angles since that is my problem area so we change it up as much as we can)
30 Leg Press Machine
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** Rest only if you need to in between sets if not keep going... .
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#bootywork #legday #bootygains #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #igbodybuilding #battleoftexas #battleup #Latina #latinas #fitnessconnection

Leg Day started like this with my coach @mr.o_wheelchair
5 Trisets
20 Pop Squats
30 Lying leg curls
20 Single leg ext./30 Double .
** Rest only if you need to in between sets if not keep going... .
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#bootywork #legday #bootygains #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #igbodybuilding #battleoftexas #battleup #Latina #latinas #fitnessconnection

Leg Day started like this with my coach @mr.o_wheelchair
6 Supersets
🍑30 Reverse hyper extensions on Smith Machine (don't push legs too far up just enough where you feel the squeeze bottom of the glute and hamstring)
🍑40 Walking long lunges
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** Rest only if you need to in between sets if not keep going... .
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#bootywork #legday #bootygains #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #igbodybuilding #battleoftexas #battleup #Latina #latinas #fitnessconnection

Armageddon day with Me!!🙌
5 Sets 20 20 15 15 15
So Tricep and bicep work...
💪Barbell skull crushers ( I use the preacher curl machine to lay down on which helped a lot that allow me to really bring the weight a little bit lower above my head and get a full stretch on those triceps)
💪10 Single tri kickbacks to double
💪Preacher barbell close grip curls ( I like to change the placement of my hands when doing curls on a bar it just targets different areas of your bicep)
💪20+ Close arm decline pushups
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**if you are interested in detailed workouy routine for You IM me for more information.. .
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#armday #biceps #triceps #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #battleoftexas #battleup #fitnessconnection

Armageddon day with Me!!🙌
So finished up with
5 Supersets
💪Bent over cable tri EZ bar pressdown ( I did these bent over it actually helps me really isolate the movement while keeping a lot of tension in my abdominal and my lower back.. I like to change it up)
💪Squatted bar cable curls ( doing these in a squatted position all the way down putting your elbows right above almost inside of your knees that isolates that movement get a full stretch and squeeze at the top)
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#armday #biceps #triceps #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #battleoftexas #battleup #fitnessconnection

Armageddon day with Me!!🙌
5 Sets 20 20 15 15 15
So bicep work went down like this...
💪Preacher wide barbell curls (make sure you come all the way down to get full range of motion and squeeze at top)
💪DB curls ( if you see in the second video I am rocking my body too much doing the curls and the hammer curls so on the third video I put my back against the pole and that stopped it allowing me to really focus on using my arms only to curl the weight)
💪DB Hammer curls
💪Reverse grip Pushups
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**if you are interested in detailed workouy routine for You IM me for more information.. .
.
#armday #biceps #triceps #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #battleoftexas #battleup #fitnessconnection

Monday #grind with our coach @mr.o_wheelchair
We finished up with these 2 machines
4 Supersets
10 wide seated row
10 close grip

10 wide lat pulls
10 close grip pulls
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We had our girl @cruz7eh join us today...she put in work💪 .
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#shoulders #shoulderworkout #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #Latina #latinas #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #battleoftexas #battleup #fitnessconnection

Monday #grind with our coach @mr.o_wheelchair
We started our Back workout like this..
6 sets 2x30 2x20 2x12 reps
Wide lat pulls
Squat to high pulls
Vbar seated pulls
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We had our girl @cruz7eh join us today...she put in work💪 .
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#shoulders #shoulderworkout #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #Latina #latinas #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #battleoftexas #battleup #fitnessconnection

More leg work or should we say booty work🍑👍💪 with my Beast friend @janashaw
Try these 4 sets
15 Sumo cable squats
2x20 Crab walk w/cable
20 Curtsy lunges pulses
20 Pop Squats (push off as high as you can off the ground and point toes so u can activate some of those muscle fibers in those legs)
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** Rest only if you need it 30 seconds in between sets .
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#bootywork #legday #bootygains #workoutmotivation #gym #fitandthick #fitness #ifbbpro #npc #heavylifting #womenempowerment #girlswholift #lift #grind #bodybuildingcom #bodybuilder #kingkongnation #womenphysique #battleoftexas #battleup #24hourfitness

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