curl set

4
FTM upper body workout tips.

12.5 pound dumbbells = 5 reps
10 pound dumbbells = 6 reps
8 pound dumbbells = 8 reps
5 pound dumbbells = 10 reps

Upper body Exercises to do: PAY ATTENTION TO THE CHART ^^^

Curls (8 sets, one/two minute break in between each set)
Cross Curls (8 sets, one/two minute break in between each set)
Shoulder Press/Seated Shoulder Press (8 sets, one/two minute break in between each set)
Kickbacks (8 sets, one/two minute break in between each set)
Bench Presses (8 sets, one/two minute break in between each set)
Kneeling One Arm Row (8 sets, one/two minute break in between each set)

Once you are done with this workout, eat something with protein (mandatory) and take a warm shower (optional). Do NOT work on upper body the next day, you need that day to recover. If you work out upper body on Monday, use Tuesday to recover (or work on legs idk), then work on upper body again Wednesday, rest Thursday, and so on. In two months tops, you will see an obvious difference in the size, definition, and volume of your arms.

anonymous asked:

CAN U PLZZZZ!! Make a workout post..I want to start working out this year but Idk where to start..I use to have trainer but ehh. Ur body looks so good gurl..what do u do? Even if it's just a simple workout plz post it

Thanks! So for working out I have a really strict routine i follow it EVERY SINGLE DAY except sunday. (Atleast i did before winter break but im def back into it) You haveee to be consistent with your work outs figure out days best for you and the most important thing is work out around the same time because thats how your body gets used to it. This is what i do:
Mon/Wed/Fri: I do legs/stomach
first i either run or get on the tredmill for 30 min
4 sets x 12 reps of leg curls
4 sets x 20 reps of hip abductions
4 set x 20 reps of hip extension machine
5 sets x 20 reps of leg press machine
Then I do
4 sets of 12 reps ab crunch machine
Then i twist with the ball for my obliques

Tues/Thurs/Sat: I do legs/arms+shoulders (im mainly focusing on my rear delts)
first i either run or get on the tredmill for 30 min
4 sets x 12 reps of leg curls
4 sets x 20 reps of hip abductions
4 set x 20 reps of hip extension machine
5 sets x 20 reps of leg press machine
Then I do
4 sets x 12 reps shoulder machine
4 set x 12 reps bicep and tricep machine
4 sets x 20 rep rear delt machine
walking with ur back straight with a pole placed on ur shoulders will help straighten them out too and thats what im working on my posture

Harry Styles - Servant In Your House Imagine


[I changed it a little - she’s not a princess but still considered royalty, if that’s okay. This is an interesting and quite different one. It’s long and probably my favorite thing I have EVER written. haha. I just wanted to keep writing and didn’t want it to end.. I hope that you enjoy!!]

Keep reading

Last Minute Date (Jackson)

Originally posted by kookihyunnie

Plot: there’s a date party happening. You wanna go. And Jackson needs a date. How about that…

Length: 2,549 words

Genre: fratboy!Got7

*I am still on hiatus/considered inactive but I had a little free time and I wanted to get my Jackson feels out… as well, this is inspired by a true story 👀

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Kitty Cuddles

I’m very late to this theme but here is a small fluffy kitty!Jack drabble.
I hope it cheers people up!!

(@infinite-atmosphere!!)




Gabriel stirred from his sleep drowsily – one hand lifting to bat away whatever it was that tickled his nose. His hand bumped against something quite solid and he heard a soft, indignant squeak – Jack flopped back with a pout, his fluffy, pointed ears pressed flat against his head in a gesture of clear indignation. Gabriel couldn’t help but chuckle as he blinked, slowly adjusting his eyes to the gentle sunlight that filtered through the nearby window. Jack already looked lively and awake, too golden and blue and bright.

“What time is it?” Gabriel reached out, cupping Jack’s face with his big hand, encouraging Jack to nuzzle up against his palm. He felt warm and safe and was in absolutely no hurry to move.

“Eight. So it’s time to get up!” Jack’s ears perked again as he was petted gently, a contented look passing over his face as he turned his cheek into Gabriel’s hand, rubbing against it with a soft, pleased sound.

Gabriel’s eyes slipped closed. “Let me sleep a little more …”

“No.” Jack whined softly. “Gabiiiiii ….”

Gabriel groaned gently in protest, but it was only half-hearted. He could feel Jack’s tail whisking against his legs and managed to trap the tip beneath his foot.

“Gabi pleaseeeee ….” Jack pushed his face back up against Gabriel’s beard. He started planting tiny little kisses over every inch of Gabriel’s face he could get to. “Please; I’m hungry, Gabi …”

Gabriel could feel Jack’s tail twitching beneath his foot and couldn’t help but laugh as Jack continued his pestering attack of little butterfly kisses.

“Stop it! Let me sleep-!” He tried to turn his face into the pillow, but Jack growled faintly and sank his teeth ever-so-gently into the shell of Gabe’s ear. “I’m hungry-!”

“Well don’t eat me, carino~! It’s the weekend! Let’s sleep a little more … I’ll make you anything you want in an hour, I promise …”

Jack grumbled, but when it became very apparent that Gabriel had absolutely no intention of moving no matter how much he was pestered with kisses, he gave in. Flopping back down, Jack set about curling himself up as close as he possibly could to the other man, pushing a very good-naturedly pliant Gabriel until they were a warm, snuggly tangle of blanket and limbs.

Gabriel pressed his face into Jack’s fluffy blonde hair – all mussed up and ruffled – and felt an ear twitch against his cheek. He grinned to himself. Mornings like this, he quietly mused, were wonderful. He’d gladly never get out of bed if it meant he could have an armful of this warm, sleep kitty all to himself.

2

Jughead wiped the sweat and dirt off of his forehead with a callused hand, he had quickly realized he enjoyed working for Andrews Construction more than he ever thought he would, it was hard work but it was good work and he felt useful and needed. He and Archie had just finished for the day and Jughead was anxious to get back to the lockers to grab his phone, Betty hadn’t been feeling well and with Veronica’s father coming back to town Betty took the brunt of Veronica’s emotional breakdowns.

“She’s my best friend, if I can carry a little of her weight, it’s worth it.”
The selfless blonde had said that afternoon at the lunch table, with Veronica napping on her shoulder.
Not only was Veronica’s constant need for support and affection taking a toll on Betty but Polly was due this month and after Hal had left, too much responsibility was heavily placed on the Youngest Cooper, to make sure her family was okay, make sure no one fell apart. But then of course there was Jughead, Betty hadn’t fully gotten over the things he had said to her the night of his birthday party, he could tell she was still hurting, her insecurities were a bit more prominent and she still hesitated to call Jughead when she needed him. He had apologized about thirty times and although she said it was okay he couldn’t help but hate himself for making her hide who she was around him.

He looked to his right and tried to zone back in on the conversation he was supposed to be having with Archie

“So I’m thinking I take her out of town ya know? Get her mind off of things, Veronica could use the escape and I’ve been meaning to get her alone for the past few days. You might wanna do the same for Betty. Dad said you could use his pickup truck all weekend since he’s using the company car and I’m using the van.” Archie explained , side eying his best friend trying to convey how good an idea it was.

Alone with Betty for an entire weekend? No nosy best friends and damaged families? Just the two of them. Where would they even go?
Almost as if reading his mind Archie spoke again.

“Ronnies gonna show me around New York, it’s where she’s happiest. I know Betty’s grandparents own a cottage just a few towns over, they’re in Florida right now but Betty loves it there, just an idea.” The red headed boy grinned, strolling into the trailer and grabbing his bag from the locker.

Could he really do this? Just whisk her away, stay somewhere small, secluded, comfortable? Pulling his phone out he clicked on the new message from Betty

BETS: guess who’s fighting with his boyfriend? I’ll give you a hint - it’s Kevin Keller. :/ I might not be able to make it tonight, he’s currently crying on my bathroom rug. Sorry Romeo, duty calls. **** Juliet

Slamming his phone on the table Jughead had made a decision, she needed him right now and he was not about to let this opportunity pass. The car ride to Archie’s was filled The ginger haired boys constant chatter, as soon as they parked, Jughead was out of the car and up the stairs , throwing things in a duffel and saying goodbye to a vey confused Fred.

He double rang the Coopers doorbell and smiled when a very pregnant Polly Cooper opened the front door, ear phones in and a happy smile on her face
“Hey jug! Is Betty expecting you? She’s upstairs with Veronica and Kevin right now, the poor boy won’t stop crying, I know I said I wanted a son but I’m thinking a daughter may be better.” She winked moving aside to let Jughead slide past her protruding Belly, he placed an open hand on her stomach and smiled
“This little bug is definitely a boy, count on it Polly.” He grinned.

Polly rolled her eyes as Jughead straightened his back and stared at her seriously

“Polly I need your help, I want to take Betty away, just for a few days. I’m not asking you to lie but I need you to not tell Alice where we’re going” he shrugged shyly.

Polly was nodding before he even finished the first word

“I won’t tell, I’ve got your back. Betty needs this, she needs you. Give me an address and have her home before baby Blossom is born and you are in the clear.” She placed a hand to Jugheads shoulder, her natural maternal instinct kicking in
“You’re a good boy Jughead Jones and I trust my sister with you, take care of her okay? Lord knows someone has to.” The hormonal blonde wipes tears from her eyes before moving away quickly mumbling
“Damn baby, making me cry all the time.”

Jughead laughed heartily and started his sprint up the stairs, he slammed into the room to find Betty in a tiny silk green nightgown and Veronica in a blue one, both sitting in the ground next to a wallowing Kevin. Damn did Betty look good, he swallowed hard as he eyed her before shaking his head and heading to her closet grabbing the familiar lavender duffel bag and throwing in on her bed

“Come on, pack up! We’re wasting daylight.” Jughead started pulling her off the ground gently by her hand, Betty stared up at him confused

“What are you…” she questionedreailing off as she saw Veronica begin packing her bag

“I mean I totally knew this would happen, Archie’s taking me to New York and we both know Jughead is way more smitten, of course he’d make it a surprise. So dramatic” Veronica continued finalizing the tiny duffel bag and shoving it into Betty’s arms before running a hand over her perfect curls
“Okay all set, you guys have fun.. but not too much fun.”

Betty was practically shuffled down the stairs at a loss for words, she finally found her voice as she stood in front of the beat up truck, noticing Jugheads bag in the front seat.

“What is going on?!?”
Betty shouted, throwing her hands up.

Jughead smiled slightly, gently placing his hands on her hips
“We’re going away for the weekend, a cottage a few towns over? Archie mentioned you liked it. It’s just gonna be us, no responsibilities, no problems.. just us.” He could feel his girlfriend melting into his arms but she was still tense

“I can’t just go! What about Polly? The baby? Veronica?” She rambled, her eyes searching frantically.

Veronica stepped forward now
“Everything you’ve done for me? I need you to go with him Betty, you deserve this. And as for Polly and the Baby your mom will be home and we all know how Kevin likes to hang around your house.” She rolled her eyes as the flamboyant boy gasped in indignation.

“I can’t just.. I can’t.. can I?” She muttered looking up to her boyfriend who placed a kiss to her forehead and smiled his boyish grin

“You can and you will. Now come on your chariot awaits, he moved to the side of the truck and opened her door, watching as her long legs slid in, barely covered by the silky half gown. Betty waved at her friends as Jughead started the car, there was so much to think about, so much to worry about, but with the windows rolled down and her boyfriends hand in hers, she figured

Maybe life could wait… just for a little.