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gains medias

Francien Kruiswijk

Glutes and back . Leg press, 8 reps each weight 120 kg 140 kg 150 kg 160 kg 180 kg 190 kg πŸŽ‰πŸŽ‰πŸŽ‰ Hip thrust 6 x 8 RDL's 4 x 10 Split squats, front foot elevated 5 x 8 each Cable pull thru 5 x 12 Cable kick back 4 x 8 each Cable lat kicks 4 x 8 each . Straight arm pull down 4 x 10 Cable kajak pulls 4 x 10 Face pulls 4 x 12 Heavy DB row 5 x 8 . #fitness #gains #workforit #fitmom #fitdutchie #fitfamnl #training #fitnl #workout #glutesonfire #gluteworkout #motivated #motivation #πŸ‘ #dutchandfit #fitnessgirl #gettingstronger #fitnessjourney #fitforfree #πŸ’ͺ #GymTime #hardworkpaysoff #strong #goals #gym #legpress

Francien Kruiswijk

Set goals and go for it. Happy because 90kg squats are feeling great . Legs & glutes . Warm up: Stairmasters 30 minuten . Leg press, banded 5 x 12 Squats 60 kg 8 reps 70 kg 8 reps 80 kg 8 reps 90 kg 3 reps πŸŽ‰πŸŽ‰πŸŽ‰ Leg extentions 4 x 12 Standing hamstring curls 4 x 8 . #fitness #proud #motivated #stayfit #fitmom #momswholift #dutchandfit #gym #fitdutchie #justdoit #FitnessAddict #fitfamnl #dutchfitness #gymaddict #Fitspo #workforit #goforit #gains #hardworkpaysoffs #fitnessjourney #training #workout #glutes #legday #squats #booty

Francien Kruiswijk

It's bootyful sunday 😊 . A little glute workout πŸ‘ . Cable pull thru 4 x 12 Cable leg lat raise 4 x 12 each Cable kick back, heavy 5 x 8 each Seated abductor pulses 5 x 20 DB toe elevated squats 5 x 12 Standing abductors pulses 5 x 20 . #gluteworkout #glutes #workout #fitmom #training #gains #Fit #dutchandfit #fitness #GymLife #fitnessjourney #motivated #goforit #dutchandfit #GymTime #krachttraining #momswholift #fitbit #dicipline #fitfamnl #lifestyle #hardworkpaysoff #girlswholift #girlswithmuscle #sundaymorning

Francien Kruiswijk

Legs & glutes on bootyful Thursday πŸ‘ Heavy conventional deadlifts 4 x 6 Sumo deadlifts 4 x 6 Snatch practice 5 x 5 Banded hip thrust 5 x 12 Bulgarian split squats (off set) 5 x 8 Banded DB goblet squats 4 x 10 πŸ‘ #keepgoing #fitness #GymTime #metime #goals #momswholift #strength #proud #workout #workforit #training #fitnessinspiration #fitnessjourney #fitnessgirl #Fit #healthy #instafit #instafitness #krachttraining #dutchandfit #fitfamnl #gains #booty #legs

ARNOLD CLASSIC SPAIN2016

Not everything that we hope is very simple we work for what we aim to be progress pain achieve realistic hustle hungry passion to get πŸ”₯ πŸ’ͺ #fitness #weightlifting #powerlifting #legday #hacksquat #beatmode #gains #workoutmotivation #life #rant #goals #bestversionofyourself l #hardestworkerintheroom #duespaid #iam1stphorm #100to0 #disabled #cerebralpalsy #fitnesslife #fitnesslifestyle #fitnessgirl #fitnessmotivation #fitnessgram #fitnessblogger #fitnessblog #fitnessjourney #FitnessBody #SkinnyFit #skinnylegs #shredded_females @qatarbodybuilding

ARNOLD CLASSIC SPAIN2016

Chest workout unlimited training make the chest getting rounded and flexible I hit different angle depends on how I feel I put in different exercises with no excuses sometimes I want my chest to get totally warming so I keep going 5 to 4 sets with only 20 seconds rest that allow my chest to get the size and makes my arms so strong πŸ”₯ πŸ’ͺ #fitness #weightlifting #powerlifting #legday #hacksquat #beatmode #gains #workoutmotivation #life #rant #goals #bestversionofyourself l #hardestworkerintheroom #duespaid #iam1stphorm #100to0 #disabled #cerebralpalsy #fitnesslife #fitnesslifestyle #fitnessgirl #fitnessmotivation #fitnessgram #fitnessblogger #fitnessblog #fitnessjourney #FitnessBody #SkinnyFit #skinnylegs #shredded @lebanonmuscles

ARNOLD CLASSIC SPAIN2016

Chest incline press to works on the upper line of my chest always I go heavy to get more progress in my whole fibers no matter the weight the sets just one thing keep blood pumping in your chest πŸ”₯ πŸ’ͺ #fitness #weightlifting #powerlifting #legday #hacksquat #beatmode #gains #workoutmotivation #life #rant #goals #bestversionofyourself l #hardestworkerintheroom #duespaid #iam1stphorm #100to0 #disabled #cerebralpalsy #fitnesslife #fitnesslifestyle #fitnessgirl #fitnessmotivation #fitnessgram #fitnessblogger #fitnessblog #fitnessjourney #FitnessBody #SkinnyFit #skinnylegs #shredded

ARNOLD CLASSIC SPAIN2016

One time I was making a bets with people with my fans friends that I said to them that you always remember my name I create my own character by working on my skills that I have I live for things that I dreams in it every day people they know with life you should be survive if you want to be in top but also people know that always want the simple the easy way but for me my opportunities open when I been discipline and having a plan work in it each day whatever your day is good or bad my life style is my fitness that I made it my own living πŸ”₯πŸ‡±πŸ‡§ @lebanonmuscles πŸ’ͺ #fitness #weightlifting #powerlifting #legday #hacksquat #beatmode #gains #workoutmotivation #life #rant #goals #bestversionofyourself l #hardestworkerintheroom #duespaid #iam1stphorm #100to0 #disabled #cerebralpalsy #fitnesslife #fitnesslifestyle #fitnessgirl #fitnessmotivation #fitnessgram #fitnessblogger #fitnessblog #fitnessjourney #FitnessBody #SkinnyFit #skinnylegs #shreddedchicken