Chest and back workout

Training chest and back alternate excersises really gets maximum stretch and contraction of your muscles which in turn will make you pump up like an absolute beast 💪 so here’s the workout..

Barbell bench press 5x 5

T-bar row 5x 5

Incline dumbell press with fly negative 5x 8

Wide arm pullups 5x until failure

Dumbell fly 5x 12

Barbell shrugs 5x 8

So there we have it…simple yet effective!

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

Biceps 4/27/17

Each exercise I performed for 20 reps, held for 20 seconds and did 5 more reps. Didn’t need to go too heavy but definitely pushed it.

• Cable curls,
• Inclined bench dumbbell curls,
• Spider curls,
• Bisolator,
• Preacher curl machine,
• Nautilus curl machine,
• Nautilus tricep machine used backwards as weighted hammer curls.
• Lying cable curls,
• Inclined lying cable curls.

5 sets per exercise.

From one extreme to the next: I’ve been paper thin at 103lbs thinking I could get my “dream body” with a dangerously low amount of cals/nutrients, an hour of cardio and an ab circuit every day. I hated myself 24/7. I could never be skinny enough, do enough cardio and would beat myself up by eating just 1cal over my dangerous deficit. I’ve been 130lbs with little exercise and unhealthy food/drink habits because I would give up. No matter what I did to try to be “healthy” and exercise, it never gave me results so I just stopped until I would decide to go through the cycle of under eating then gaining weight all over again. Eventually, I was diagnosed with Ulcerative Colitis, a disease that causes your body to immediately reject food so no calories or nutrients can be absorbed. I was having “flare ups” every couple of months which would cause me to drop weight immensely until my flare ups calmed down then I would gain weight all over again. It took me a couple of years to get to the point of balancing my food/drink choices and maintaining a healthy weight. This came from finally taking control of what I was putting in my body, tracking my calories/macros to ensure I was eating enough to be healthy and learning how specific workouts affected my results. I have slowly healed my metabolic damage, have less flare ups due to healthier habits and changed my negative body image views and am now 117lbs full of muscle and eating 2,000+ healthy calories daily to fuel my body. I do cardio no more than 30min, 1-2x per week and lift weights 4-5x. I truly wish I had people in my life to educate me on health and fitness rather than Cosmo or Pinterest.. I would have gotten to where I am now so much sooner. Educate yourself to learn what the definition of “healthy” really is because it is not the number on the scale or how you look in your favorite top. By treating your body right you’ll have more energy, feel better and be less likely to get discouraged.

My back is so sore from today’s workout and I haven’t taken a progress pic in a while….here it is. Hard work and dedication. I remember in the top pic I was trying to flex so hard 😬🤓 progress! I went from 50lbs to 204lbs on the hammer strength, struggling with the bench bar 45lbs to 135lbs. I’m making some new goals and I need all the motivation I can get!

Throwback to before I knew what the word ‘squat’ meant, when I thought changing my natural blonde was a good idea and also when I thought being skinny meant that I was healthy. Transformation photos make me laugh sometimes. 20lbs later and I’m glad I chose to make a change.

The Definition is coming in on these legs give me a little bit more time #LegDay #musclegain #muscle #gymhead #gymlife #weightlifting #weights #thegain #workouts #workoutplan #workhard #fitfam #fitness #liftgame #lift #energygym #energy #questfitness


this looks like an awesome workout, this will be my evening:)

Had a great sweaty workout and I feel wet and sticky 😉😏💦#Bearapproved #Bear #cub #bearcub #instabear #instacub #sexybear #sexycub #gaybear #gaycub #gay #muscle #musclegains #flex #progress #musclecub #musclebear #grrr #woof #scruff #growlr #nips