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@mr_amalsb
mr_amalsb
𝓐𝓶𝓪𝓵𝓼𝓫
@mr_amalsb
@_𝖒_𝖗_𝖘𝖇_ 👈🙋
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - LEG WORKOUT IMPROVE POWER GROW MUSCLE BUILD STRENGTH 2 BARBELL ROMANIAN DEADLIFT BACK SQUAT 070 3-4 SETS 00 3-4SETs 6-10 REPS 8-12 REPS TARGET: QUADS GLUTES NANSIRNGS TARGET: HAMSTRINGS; Glutes; LoweR BACEI 3 LEG WALKING PRESS LUNGES 3-4 SETs 3 SETS 0 0 10-15 REPS 10-12 STEPS EACH LEG TARGET: QUADS GUUIES TARGET: QuAdS; GLUTES, STABILITY 5 STANDING  LEG EXTENSIONS CALF RAISES సి SETS 4 SETS 10 0 0 12-15 REPS 12-20 REPS TARGET: QuADS MSOLATIONM TAAGET: CALVES | TIPS FOR BEST RESULTS: WARM UP FUCUS UN TRAIN LEGS REST FORM 5-10 minutes  1-2 TIMES 60-90 seconds of light cardio Go full depth; PER WEEK betveen sets & dynamic stretching: control Ihe reps LEG WORKOUT IMPROVE POWER GROW MUSCLE BUILD STRENGTH 2 BARBELL ROMANIAN DEADLIFT BACK SQUAT 070 3-4 SETS 00 3-4SETs 6-10 REPS 8-12 REPS TARGET: QUADS GLUTES NANSIRNGS TARGET: HAMSTRINGS; Glutes; LoweR BACEI 3 LEG WALKING PRESS LUNGES 3-4 SETs 3 SETS 0 0 10-15 REPS 10-12 STEPS EACH LEG TARGET: QUADS GUUIES TARGET: QuAdS; GLUTES, STABILITY 5 STANDING  LEG EXTENSIONS CALF RAISES సి SETS 4 SETS 10 0 0 12-15 REPS 12-20 REPS TARGET: QuADS MSOLATIONM TAAGET: CALVES | TIPS FOR BEST RESULTS: WARM UP FUCUS UN TRAIN LEGS REST FORM 5-10 minutes  1-2 TIMES 60-90 seconds of light cardio Go full depth; PER WEEK betveen sets & dynamic stretching: control Ihe reps - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - SHOULDER CHEST LXIO 4x1z ப1= Le Bench Press 4X1O | OvarleaU Press 4IO Dumbbel Bench Press 4412 Dubbell Shoulder Press 4712 Pec Deck Fly 4X12 | Dumbbell Lateral Ralse 4415 Cable Crossover 4X12 Pec Deck Rear Delt 415 Lx1e L1O Mclne Siitn Machine  Lx12 L1e Bench Press 4K12 Bench Press 4X10 Dumbbell Bench Press 4x12| Overhead Press 4X10 Pec Deck Fly 4X12  Dumbbell Shoulder Press 4X12 Cable Crossover 4412 Dubbell Latcral Raise 4/15 Incline Smith Machine 45 Pec Deck Rear Delt 4X15| ப= ப10 ப12 Bench Press 4X12 | Bench Press 4KIU Dumbbel Bench Press 4X12   Pec Deck Fly 4X12 | Overhead Press 4X1O | Cable Crossover 4X12 Dumbbell Shoulder Press 412 Incine Smith Machine Dumbbell Lateral Raise 4415 Bench Press 4X12 | 4x12 ப1= Pec Deck hear Delt 4X12 4x12 L1O cndesunc TRICEPS CORE Lxg L12 3x15 3x15 Dumbbell Tricep Extension 4X12 | Barbell Tricep Extension 4X10 | Cable Tricep Pushoown41O Crunch 4415 Dumbbell KickBack 4X12 LIIO 99 Plank 3460 4X15| 3160 Mountain Climber 3X8O | Leq Raise 3715 Dumbbell Tricep Extension 4X12| Barbell Tricep Extension 4X10 | Cable Tricep Pushdown 4X10 Ciunch 4X5 Dumbbell KickBack 4X12| Plank 3Y6O ப~1= C1O Mountain Climber 3X8O | Bx6o Uxs Leg Haise 3715 Dumbbell Tricep Extension 4X12 Barbell Tricep Extension 4X10 | Crunci 4415 Cable Tricep Pushdow 4410 Plank 3780 Dumbbell Kickback 4X12 Mountain Climber 3X60 | LKIO Leg Raise 3K15 uxl2 3160 3x60 SHOULDER CHEST LXIO 4x1z ப1= Le Bench Press 4X1O | OvarleaU Press 4IO Dumbbel Bench Press 4412 Dubbell Shoulder Press 4712 Pec Deck Fly 4X12 | Dumbbell Lateral Ralse 4415 Cable Crossover 4X12 Pec Deck Rear Delt 415 Lx1e L1O Mclne Siitn Machine  Lx12 L1e Bench Press 4K12 Bench Press 4X10 Dumbbell Bench Press 4x12| Overhead Press 4X10 Pec Deck Fly 4X12  Dumbbell Shoulder Press 4X12 Cable Crossover 4412 Dubbell Latcral Raise 4/15 Incline Smith Machine 45 Pec Deck Rear Delt 4X15| ப= ப10 ப12 Bench Press 4X12 | Bench Press 4KIU Dumbbel Bench Press 4X12   Pec Deck Fly 4X12 | Overhead Press 4X1O | Cable Crossover 4X12 Dumbbell Shoulder Press 412 Incine Smith Machine Dumbbell Lateral Raise 4415 Bench Press 4X12 | 4x12 ப1= Pec Deck hear Delt 4X12 4x12 L1O cndesunc TRICEPS CORE Lxg L12 3x15 3x15 Dumbbell Tricep Extension 4X12 | Barbell Tricep Extension 4X10 | Cable Tricep Pushoown41O Crunch 4415 Dumbbell KickBack 4X12 LIIO 99 Plank 3460 4X15| 3160 Mountain Climber 3X8O | Leq Raise 3715 Dumbbell Tricep Extension 4X12| Barbell Tricep Extension 4X10 | Cable Tricep Pushdown 4X10 Ciunch 4X5 Dumbbell KickBack 4X12| Plank 3Y6O ப~1= C1O Mountain Climber 3X8O | Bx6o Uxs Leg Haise 3715 Dumbbell Tricep Extension 4X12 Barbell Tricep Extension 4X10 | Crunci 4415 Cable Tricep Pushdow 4410 Plank 3780 Dumbbell Kickback 4X12 Mountain Climber 3X60 | LKIO Leg Raise 3K15 uxl2 3160 3x60 - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - TRICEP MASS WORKOUT Long Head] Long Ilead Laleral Head Laleral Head Ilediel Ilead  Media| Ilead] SINgh SABBV LONG TRICEP MEDIAL TRICEP LATERAL TRICEP 44317 0Fane NS7 e ' 0ಭ>xle त  Cn 4uರ. వగ T 1  L133LL7 oereided N  Dumbbell Tricep Extensian] ా గ D1 EZ-Bar Skullcrushers | Rrtera 02' 2 ka' ~ Lஎ-4 CIr (*4ನ Nmalo N!alrls Nntrx: ` [7' L4lಗ ' ~ಭmnp ಓolluu Weighted Dips| TRICEP MASS WORKOUT Long Head] Long Ilead Laleral Head Laleral Head Ilediel Ilead  Media| Ilead] SINgh SABBV LONG TRICEP MEDIAL TRICEP LATERAL TRICEP 44317 0Fane NS7 e ' 0ಭ>xle त  Cn 4uರ. వగ T 1  L133LL7 oereided N  Dumbbell Tricep Extensian] ా గ D1 EZ-Bar Skullcrushers | Rrtera 02' 2 ka' ~ Lஎ-4 CIr (*4ನ Nmalo N!alrls Nntrx: ` [7' L4lಗ ' ~ಭmnp ಓolluu Weighted Dips| - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - ETIHAD Iy ARYLYS  { UI 4 113 ETIHAD Iy ARYLYS  { UI 4 113 - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - ٥٨  ٥٨ - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - Voice Of Indian SpOrts T0 THE MAN WHO MADE INDIA Bथrwwe ೂm4 S ظaتv HAPPY BIRTHDAY Voice Of Indian SpOrts T0 THE MAN WHO MADE INDIA Bथrwwe ೂm4 S ظaتv HAPPY BIRTHDAY - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - JioHotstar Sii =7-~ SBI {i 8 2 LAWAYS ^ "సాలా Lauritz   JioHotstar Sii =7-~ SBI {i 8 2 LAWAYS ^ "సాలా Lauritz - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - JioHotstar ೊnr  CTIHAD IRWAY5 JioHotstar ೊnr  CTIHAD IRWAY5 - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - a _ 0~ a _ 0~ - ShareChat
#🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ
🙋‍♀️ എൻ്റെ സ്റ്റാറ്റസുകൾ - Pny Rupi Rul Pny Rupi Rul - ShareChat