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3 #burpees variation that were hit this week.. More in mind for this coming week 😝 #reebok @reebok #burpeethon #bonzfitness

20 hours left until I announce the snapchat competition winner of 2 places on any fitness course.

Head over to BonzFitness on snapchat Screenshot the BonzFitness logo in my story Share it on Facebook or Instagram
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I'll pick 1 lucky screen shoter tomorrow πŸ’ͺ😝

*** INVERTED ROW's ARE ONE OF THE BEST UPPER BODY EXERCISES YOU CAN DO *** From back, arms, grip, forearm, core development and even glute activation you can't go wrong incorporating and mastering the inverted row and it's variations/advancements. How far can you make it through this list?? πŸ’ͺπŸ˜˜πŸ˜… More on YouTube @bonzfitness very soon...#strength #getfit #calisthenics #fitnessmotivation #fitnessmodel #physique #body #bodybuilding #gymtime #gymrat #yoga #handstand #powerlifting #create #love #strong #irishfitfam #personaltrainer #gymnastics #fitspo #foodporn #food #health #training #dublin #athlete #bonzfitness #art #passion #swolemates

Strict bodyweight over head press @ 85kg, I've been building up to this for at least 8 months... There's been at least 8 failed attempts, once I got it but it wasn't strict, i dipped the knees a little, But this week I crushed it completely strict... BOOM πŸ’₯ New 1rm in the bag πŸ’ͺ😘 #flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

......to complete micro cycle 1. Here is Push Strength. (1) Flat Barbell bench press, (2) Incline Barbell bench press, (3) Barbell over head press, (4) Decline Barbell bench press all 4 sets x 3 rep MAX....SO MAX OUT...... (5) Accessory work = Cable oblique rotations 20 reps each side x 4 rounds. Next up will be our second micro cycle, 3 days hypertrophy at 4 sets 10 reps.... Watch out, All programs will be up on YouTube @bonzfitness so be sure to subscribe.... BOOM πŸ’₯ #flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

Part of the next micro cycle, Leg hypertrophy , A challenging one for sure, If you're unbalanced in the glutes or hamstrings this unilateral / single leg RDL ( Romanian Deadlift ) will 100% bring balance back to those areas and the posterior chain in general..Its much easier if you begin with a dumbbell or kettle bell as the weight distribution is compact/centered and easy enough to master, nowhere near as spread out as the Barbell version, the slightest tip off balance with the bar has tremors running up the back of your legs as you try to stabilize and keep form, A great exercise for hamstring, glute and low back development, If you play a sport where balance is important I'd highly recommend this one too πŸ’ͺπŸ’ͺ😜 .#strength #getfit #calisthenics #fitnessmotivation #fitnessmodel #physique #body #bodybuilding #gymtime #gymrat #yoga #handstand #powerlifting #create #love #strong #irishfitfam #personaltrainer #gymnastics #fitspo #foodporn #food #health #training #dublin #athlete #bonzfitness #art #passion #swolemates

Workout 2 - Pull strength, Just 4
main working exercises (1) Weighted pull ups (2) Bent over row (3) Barbell shrugs (4) Barbell biceps curls. All 4 sets of 3 reps so maxing out hard! Accessory work for abs = cable crunches 5 sets of 25 reps BOOM πŸ’₯ all programs in detail will be on YouTube @bonzfitness later this week #flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

MOST RECENT

A nice little program of 20 exercises x 20 reps each AMRAP ( As Many Rounds As Possible ) in 30 mins.... Or you can look at it like 5 separate rounds of Push, Pull, Legs, Abs... Do 5 round of 1-4 on day 1, 5 rounds of 5-8 on day 2 and so on....Make sure the programs you're being given in your fitness class or bootcamp is balanced either in each session or over the working week.... too many trainers are just throwing random exercises out for no apparent reason.... don't be afraid to ask your trainer why you are doing something... a good trainer will encourage it... #strength #getfit #calisthenics #fitnessmotivation #fitnessmodel #physique #body #bodybuilding #gymtime #gymrat #yoga #handstand #powerlifting #create #love #strong #irishfitfam #personaltrainer #gymnastics #fitspo #foodporn #food #health #training #dublin #athlete #bonzfitness #art #passion #swolemates

Part of the next micro cycle, Leg hypertrophy , A challenging one for sure, If you're unbalanced in the glutes or hamstrings this unilateral / single leg RDL ( Romanian Deadlift ) will 100% bring balance back to those areas and the posterior chain in general..Its much easier if you begin with a dumbbell or kettle bell as the weight distribution is compact/centered and easy enough to master, nowhere near as spread out as the Barbell version, the slightest tip off balance with the bar has tremors running up the back of your legs as you try to stabilize and keep form, A great exercise for hamstring, glute and low back development, If you play a sport where balance is important I'd highly recommend this one too πŸ’ͺπŸ’ͺ😜 .#strength #getfit #calisthenics #fitnessmotivation #fitnessmodel #physique #body #bodybuilding #gymtime #gymrat #yoga #handstand #powerlifting #create #love #strong #irishfitfam #personaltrainer #gymnastics #fitspo #foodporn #food #health #training #dublin #athlete #bonzfitness #art #passion #swolemates

*** INVERTED ROW's ARE ONE OF THE BEST UPPER BODY EXERCISES YOU CAN DO *** From back, arms, grip, forearm, core development and even glute activation you can't go wrong incorporating and mastering the inverted row and it's variations/advancements. How far can you make it through this list?? πŸ’ͺπŸ˜˜πŸ˜… More on YouTube @bonzfitness very soon...#strength #getfit #calisthenics #fitnessmotivation #fitnessmodel #physique #body #bodybuilding #gymtime #gymrat #yoga #handstand #powerlifting #create #love #strong #irishfitfam #personaltrainer #gymnastics #fitspo #foodporn #food #health #training #dublin #athlete #bonzfitness #art #passion #swolemates

Strict bodyweight over head press @ 85kg, I've been building up to this for at least 8 months... There's been at least 8 failed attempts, once I got it but it wasn't strict, i dipped the knees a little, But this week I crushed it completely strict... BOOM πŸ’₯ New 1rm in the bag πŸ’ͺ😘 #flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

......to complete micro cycle 1. Here is Push Strength. (1) Flat Barbell bench press, (2) Incline Barbell bench press, (3) Barbell over head press, (4) Decline Barbell bench press all 4 sets x 3 rep MAX....SO MAX OUT...... (5) Accessory work = Cable oblique rotations 20 reps each side x 4 rounds. Next up will be our second micro cycle, 3 days hypertrophy at 4 sets 10 reps.... Watch out, All programs will be up on YouTube @bonzfitness so be sure to subscribe.... BOOM πŸ’₯ #flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

Today I began a brand new program and decided I'd document the entire thing, The full workouts will go up on YouTube @bonzfitness and I'll shave a 1minute version of each one for insta... It was leg strength tonight, We were hitting 4 sets of 3 reps with (1) Back squat (2) Front squat (3) Traditional deadlift (4) Romanian deadlift... We then had some accessory work with some calf super sets.. (5) Single leg calf raise x 10 each side super set with seated calf raise x 10, Complete this super set twice, take a break then repeat this twice.... The intent is to grow the calfs here so we were hitting much higher volume reps to hit those slow twitch fibers .... More detail will be with the full program on YouTube @bonzfitness Subscribe NOW!!! flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

@Regranned from @bonz_fitness - You've got to love/hate yourself a front squat from time to time, as part of tonight's leg strength, 130kg x 3, Full workout on the way.... πŸ’ͺπŸ˜‰ flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

You've got to love/hate yourself a front squat from time to time, as part of tonight's leg strength, 130kg x 3, Full workout on the way.... πŸ’ͺπŸ˜‰ flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

Clodagh taking park in our strong man session last night, Or strong women πŸ’ Sometimes it's important to carry REALLY!!! Heavy things, πŸ’ͺπŸ˜‰ #strong #strength #strongman #fit #fitness #fitfam #getfit #fitnessmotivation #instafit #bonzfitness #powerlifting #bodybuilding #physique #irishfitfam #health #movement #calisthenics #yoga #foodporn #foodie #personaltraining #trinitycollege #abs #gains #shredded #handstand #gym #gymrat #gymlife

Push strength smashed tonight.... I was feeling the effects of a long week so I was happy just matching my last push session, But I still got up a couple extra reps as tonight was 4rms vs last weeks 3s...Of course we got obligatory tricep pump stills πŸ’ͺπŸ˜‰ The workout was flat bench press 4 x 5 - Incline bench press 4 x 5 - Decline bench press 4 x 5 & Military press 4 x 5..... Big basic compounds but 100% maxing out on every set... Boom πŸ’₯ #fitspo #fitnessmotivation #fitnessmodel #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

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