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Sorry, but I gotta run πŸƒπŸ½

Biceps don't grow on trees🌲
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Switch it up this bicep tri set!
1)Barbell wide grip bicep curl (12 reps) + 2)Barbell close grip bicep curl (12 reps) +
3)Dumbell isometric contractions (15s hold)
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Great addition to a back day or even as an arm day finisher! -
πŸ“½:@alexmjy

Don't mind nobody, just focus on your body πŸ™πŸΎ

Great catchup with @george_wz earlier today. Lean machine! πŸ’―
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Can't believe it has been almost 1 year since our journey at #manhuntsingapore2016. Miss the bunch!

Great effort is the result of Great Attitude!

Taking on new online clients 😬πŸ’ͺ🏽
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Individual Personalized Training Program
4,8,12 weeks πŸπŸ“Š
πŸ‘« available for men and women
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πŸ““Includes πŸ”‘Custom Nutrition Plan (w/ grocery list)
πŸ”‘Custom Training Plan( Gym or Home)
πŸ”‘Weekly Check - Ins
πŸ”‘Unlimited 24/7 Support
πŸ”‘ Sport Specific
πŸ”‘ Program Modification ( Free)
πŸ”‘ Weight Loss Plans
_______________________________________________
πŸ“§ thecroptoptrainer@gmail.com
www.croptoptrainer.com
🎽 www.bocroptop.com
πŸ“Έ @theresst.va

MOST RECENT

Sorry, but I gotta run πŸƒπŸ½

Don't mind nobody, just focus on your body πŸ™πŸΎ

Think happy😁 stay happy πŸ˜ƒ
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πŸ“Έby @rholbadting

πŸ€“
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πŸ“Έby @rholbadting

Don't tell people your dreams. Show them 😁.
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πŸ“Έby @rholbadting

πŸ’ͺ😜
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πŸ“Έby @rholbadting

Like the 1st time you saw me πŸ’ͺ🏽πŸ’ͺ🏽
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Seated Cable Row (D-Grip Bar)
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πŸ‘‰πŸ½To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
πŸ‘‰πŸ½With your arms extended pull back until your torso is at a 85-90degree angle from your legs. Your back should be slightly arched and with a big chest. I have lean to really work my mid to upper back here.
πŸ‘‰πŸ½You should a nice stretch as your lats are unlocked when you hold the bar in front of you.
πŸ‘‰πŸ½Keeping the torso stationary, drive the handles back towards your torso with your elbows while keeping the arms tight to your body! There should be a 45-degree angle made with your torso to shoulder to your elbow. πŸ‘‰πŸ½At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position. Repeat for the recommended amount of repetitions.
πŸ‘‰πŸ½As in the video, I use a lot of time under tension in my workouts! I used a 4 seconds negative to really fatigue the back.
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Diesel's Note: The D-bar will enable you to have a neutral grip where the palms of your hands face each other. You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip). As well as D-Grip Bar.

Always remember how was there for you when no one else was πŸ‘Œ
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πŸ“Έby @rholbadting

peeped you from across the room πŸ‘€

Follow your dreams even if it means standing alone πŸ“ΈBy @rholbadting

flash the back friday πŸ’ͺ🏽

Girls this is for you πŸ’ͺπŸ½πŸ‘... or tag your boyfriend with a waffle ass 😫
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Reverse Back Hypers Glute/Ham Extension Raise
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πŸ‘‰πŸ½ Lay down reverse on the hyperextension grab where your heels would lock in, or on the sides of of the decline bench.
πŸ‘‰πŸ½Then put enough bend in your leg and point toes enough that the DB sits secure on the bottom of your foot.
πŸ‘‰πŸ½Once locked in; press straight up driving through the heels and squeeze the glutes.
πŸ‘‰πŸ½Hammies aren't doing an actual curl, but will be burning the entire time due to holding that bend in the legs.
πŸ‘‰πŸ½These will light your Glutes/hammies up an insertion point through the bottom of your hammies
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🎢 Fresh Tony - Feels like Winnin @_freshtony @doncaramellow
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Individual Personalized Training Program
πŸ‘« available for men and women
πŸ“§ thecroptoptrainer@gmail.com

You cannot fail unless you quit. So don't quit.
πŸ“Έby @rholbadting

We can get active πŸ’ͺπŸ½πŸ“Έ @theresst.va

Don't let the world change your smile, let your smile change the world 😁
πŸ“Έ by @rholbadting

The faces you make when you workout πŸ˜‚
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Chest Finisher - Landmine Hex Press
High Rep range - 15-25 reps
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🎢🎢 Unforgettable - French Montana

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