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Latest #leggains Posts

  • Yesterday I taught you how to set up your rear foot elevated split squat, BUT that might not always be the best alternative either.
.
.
There are so many variations of squats, so there will always be something that we can find for you.
.
.
On the left is how you do a rear foot elevated split squat, on the right is how you do a front foot elevated split squat.
.
.
Now if you’re anything like me, at this point you’re asking well how the hell do I know which one to do?
.
.
Well, it’s pretty simple. The rear foot elevated split squat requires more ankle mobility, and the front foot elevated split squat requires more hip mobility.
.
.
When you’re deciding which one to do, you want to pick the one that is easier for you. If you have great ankle mobility go with a rear foot elevation. If you have great hip mobility go with a front foot elevation.
.
.
No matter which you choose, make sure that you work on the mobility that you are missing.
.
.
Drop a comment or emoji below if you’ve used either of these before!
  • @mindful_movement_pt_nj Profile picture

    @mindful_movement_pt_nj

    Mindful Movement Performance Physical Therapy

    Yesterday I taught you how to set up your rear foot elevated split squat, BUT that might not always be the best alternative either.
    .
    .
    There are so many variations of squats, so there will always be something that we can find for you.
    .
    .
    On the left is how you do a rear foot elevated split squat, on the right is how you do a front foot elevated split squat.
    .
    .
    Now if you’re anything like me, at this point you’re asking well how the hell do I know which one to do?
    .
    .
    Well, it’s pretty simple. The rear foot elevated split squat requires more ankle mobility, and the front foot elevated split squat requires more hip mobility.
    .
    .
    When you’re deciding which one to do, you want to pick the one that is easier for you. If you have great ankle mobility go with a rear foot elevation. If you have great hip mobility go with a front foot elevation.
    .
    .
    No matter which you choose, make sure that you work on the mobility that you are missing.
    .
    .
    Drop a comment or emoji below if you’ve used either of these before!

  •  11  1  1 hour ago
  • TRANSFORMATION 🙌🏽
All I can say is WOW😳 
I look at these two pictures and see that I have in fact changed a lot. We often times look at our current selves and think that we aren’t making progress or that we look the same and we get discouraged. I say that because I have been feeling that way myself. But seeing this really helped me realized that I have been changing a lot! Not only physically but mentally as well😌
 The left picture was taken Oct 12th 2016
The right was taken exactly a week ago today !
My smallest weight was 113 in high school. Now my body comfortably sits anywhere from 130-135lbs. My weight fluctuates all the time, so I had to stop looking at the scale and just look at my body and do what I felt was best for it. 
I’ve came such a long way on this journey and I’m not going to stop. I have always struggled with gaining weight (especially in the right places) but seeing progress gives me so much motivation 🤗💪🏽
This is a reminder to myself and all of you, TAKE PROGRESS PICS ! You will thank yourself later 😉
🚨Now accepting clients in the Pinellas County area 💪🏽 For those that aren’t in that area, workout programs will be released soon 🤩

_______________________________________________________ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnessismylifestyle #fitnessmotivationgirls #fitnessmodel #transformation #fitnessjourney #instafitness #fitnessgirl #fitnesslifestyle #weightgain #clearwaterflorida #fitnesslife #apetamin #fitnesstransformation #healthandfitnessmotivation #bodyfitness #ampedfitness #girlswholiftheavyshit #leggains #largoflorida #bootygainsplease #weightgainjourney #legdaymotivation #curlyhair #beforeandafter #fitthickchicks #fitlifestyles #transformationwednesday
  • @k.bfitness Profile picture

    @k.bfitness

    Pinellas Park, Florida

    TRANSFORMATION 🙌🏽
    All I can say is WOW😳
    I look at these two pictures and see that I have in fact changed a lot. We often times look at our current selves and think that we aren’t making progress or that we look the same and we get discouraged. I say that because I have been feeling that way myself. But seeing this really helped me realized that I have been changing a lot! Not only physically but mentally as well😌
    The left picture was taken Oct 12th 2016
    The right was taken exactly a week ago today !
    My smallest weight was 113 in high school. Now my body comfortably sits anywhere from 130-135lbs. My weight fluctuates all the time, so I had to stop looking at the scale and just look at my body and do what I felt was best for it.
    I’ve came such a long way on this journey and I’m not going to stop. I have always struggled with gaining weight (especially in the right places) but seeing progress gives me so much motivation 🤗💪🏽
    This is a reminder to myself and all of you, TAKE PROGRESS PICS ! You will thank yourself later 😉
    🚨Now accepting clients in the Pinellas County area 💪🏽 For those that aren’t in that area, workout programs will be released soon 🤩

    _______________________________________________________ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnessismylifestyle #fitnessmotivationgirls #fitnessmodel #transformation #fitnessjourney #instafitness #fitnessgirl #fitnesslifestyle #weightgain #clearwaterflorida #fitnesslife #apetamin #fitnesstransformation #healthandfitnessmotivation #bodyfitness #ampedfitness #girlswholiftheavyshit #leggains #largoflorida #bootygainsplease #weightgainjourney #legdaymotivation #curlyhair #beforeandafter #fitthickchicks #fitlifestyles #transformationwednesday

  •  117  5  2 hours ago
  • These videos are about 8 months apart and only looking back do I remember all the effort I have made to improve my form 👍🏻 Stretching and rolling out has helped me get so much deeper and I came from a position of never squatting because it felt so uncomfortable, to now building a stronger squat week upon week. 💥

Its funny how you only notice long term improvements when you look back! 👏🏻 Lets hope that come summer I can look back again and see bigger and better improvements in form 💪🏻
  • @ps_sportsblog Profile picture

    @ps_sportsblog

    Manchester Metropolitan University

    These videos are about 8 months apart and only looking back do I remember all the effort I have made to improve my form 👍🏻 Stretching and rolling out has helped me get so much deeper and I came from a position of never squatting because it felt so uncomfortable, to now building a stronger squat week upon week. 💥

    Its funny how you only notice long term improvements when you look back! 👏🏻 Lets hope that come summer I can look back again and see bigger and better improvements in form 💪🏻

  •  11  1  2 hours ago
  • Benched 70kg with the duffalo... not bad considering my max is 72.5 on this and in the last day I've lost between 1.5 and 2kg of weight and had only eaten a slice of bread and soup the night before and 2 slices of toast prior.... 😂😂
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Then did some accessories with @lottimurphy at her gym for giggles.
.
Great sesh to be fair. Did feel a bit sick though sooooo, I'm resting now....
.
  • @abi_being_happy Profile picture

    @abi_being_happy

    Benched 70kg with the duffalo... not bad considering my max is 72.5 on this and in the last day I've lost between 1.5 and 2kg of weight and had only eaten a slice of bread and soup the night before and 2 slices of toast prior.... 😂😂
    .
    Then did some accessories with @lottimurphy at her gym for giggles.
    .
    Great sesh to be fair. Did feel a bit sick though sooooo, I'm resting now....
    .

  •  36  2  2 hours ago
  • Mid week legs and glutes session ✅ was an average workout , kinda thought it would be 🙃 still feeling sore and bruised from when I fell over and I have a feeling it will do for the next week or so🙄😅 so today’s workout was more endurance based, using lighter weights and higher reps 👍 don’t think I’m quite ready for those heavy weights yet 🤣 .

Happy Humpday!! 🧡🧡
  • @keepfit_kate Profile picture

    @keepfit_kate

    Leicestershire

    Mid week legs and glutes session ✅ was an average workout , kinda thought it would be 🙃 still feeling sore and bruised from when I fell over and I have a feeling it will do for the next week or so🙄😅 so today’s workout was more endurance based, using lighter weights and higher reps 👍 don’t think I’m quite ready for those heavy weights yet 🤣 .

    Happy Humpday!! 🧡🧡

  •  132  12  4 hours ago
  • LEG GAINS⁣
⁣
If you don’t have access to weights or are injured; don’t let it hold you back from getting strong, healthy legs.  The old saying “don’t skip leg day” is actually true, because they are our foundation for life.  Running, cycling, walking, any sport. ⁣
⁣
These single leg step downs are perfect if your back is hurt or if you just want to build up your strength.  If you have stiff knees all the time these could be a great addition to help stretch them out and get blood going into the joint. ⁣
⁣
𝐊𝐞𝐲 𝐩𝐨𝐢𝐧𝐭𝐬:⁣
-keep your knee over your toes⁣
-push off your front leg⁣
-lower slow and controlled ⁣
-range of motion is hip below the knee just like in a regular squat⁣
⁣
𝐓𝐢𝐩𝐬:⁣
-Start with a shorter box and work your way up to a taller one⁣
-Hold on to an upright rack/machine if your balance is off⁣
-Gradually add weight as these become easier. ⁣
-Remember form>weight
#legday #leggains
  • @honeybeardtraining Profile picture

    @honeybeardtraining

    LEG GAINS⁣

    If you don’t have access to weights or are injured; don’t let it hold you back from getting strong, healthy legs.  The old saying “don’t skip leg day” is actually true, because they are our foundation for life.  Running, cycling, walking, any sport. ⁣

    These single leg step downs are perfect if your back is hurt or if you just want to build up your strength.  If you have stiff knees all the time these could be a great addition to help stretch them out and get blood going into the joint. ⁣

    𝐊𝐞𝐲 𝐩𝐨𝐢𝐧𝐭𝐬:⁣
    -keep your knee over your toes⁣
    -push off your front leg⁣
    -lower slow and controlled ⁣
    -range of motion is hip below the knee just like in a regular squat⁣

    𝐓𝐢𝐩𝐬:⁣
    -Start with a shorter box and work your way up to a taller one⁣
    -Hold on to an upright rack/machine if your balance is off⁣
    -Gradually add weight as these become easier. ⁣
    -Remember form>weight
    #legday #leggains

  •  35  0  6 hours ago
  • 💙Its a another Leg Day!!! What a surprise!!!😬
*
Posted the workout clips 📹on my story😊...Was a good one🔥🍑..we’re working hard to grow this lower body..👏🏻
*
AND....😁You can not beat the feeling you get from a lethal leg🦵🏼session!!🤪
*
Its actually addictive...I swear!!😏
*
Wearing the Camo Seamless again from @ryderwear...its a beaut😍...one of you described the outifit to look like a blue sky with clouds and it sooo does..☁️☀️🤩
*
Have a great Wednesday😘
*
@ryderwear discount code is EMLEY10 and the sale is still on so use the code to get a total of 30% off at checkout🥳
*
#legworkout #legday #fitnessmotivation #gymmotivation #leggains #quadsgains #ryderwear
  • @em.ley.fitness Profile picture

    @em.ley.fitness

    Gloucestershire

    💙Its a another Leg Day!!! What a surprise!!!😬
    *
    Posted the workout clips 📹on my story😊...Was a good one🔥🍑..we’re working hard to grow this lower body..👏🏻
    *
    AND....😁You can not beat the feeling you get from a lethal leg🦵🏼session!!🤪
    *
    Its actually addictive...I swear!!😏
    *
    Wearing the Camo Seamless again from @ryderwear...its a beaut😍...one of you described the outifit to look like a blue sky with clouds and it sooo does..☁️☀️🤩
    *
    Have a great Wednesday😘
    *
    @ryderwear discount code is EMLEY10 and the sale is still on so use the code to get a total of 30% off at checkout🥳
    *
    #legworkout #legday #fitnessmotivation #gymmotivation #leggains #quadsgains #ryderwear

  •  990  149  6 hours ago
  • 🐪 LEG DAY 🐪
.
🆗 Just a reminder: fitness isn’t “one size fits all”. I think the most common of Q’s I get are ones that encompass how much cardio I do, how many days I week I workout, what I eat 🥑🍗 in a day etc. but it’s more important to be addressing these questions FOR YOURSELF! ⚠️ What would allow YOU to be consistent? What aligns with YOUR goals? What would YOUR body and mind respond best to? What’s sustainable for YOU? 🤔
.
Remember that training goes far beyond aesthetics. 🕺 Train for life, to have strong muscles, bones and a heart ❤️ that will serve you far beyond what you see in a mirror. Train to EMPOWER 💪 yourself and others! Don’t forget that progress means being able to balance life outside of the gym as well and that’s different for all of us.
.
➡️When you’re constantly comparing, you’re not allowing yourself the opportunity to find what truly aligns with your body and your life.
.
If crushing some legs is going to bring you joy today, do this workout with me! 😉 Swipe, save and tag a pal 👯‍♀️ 4x10-12
.
Barbell reverse lunges 
Leg press alternate wide/narrow stance 
DB deadlifts 
Split squats 
Glute bridge 2x30
.
Customized training plans & 1-on-1 online fitness/lifestyle coaching link in profile 💪
.
@fourthirteen_apparel crop 
@lululemon leggings 
@mandabees_headbands 🐢 
@pescience ‘MEGMO’ current fave pre: alphamine + high volume 💃 #legworkouts #womenshealth #fitnesschick #gymlife #fit #choosepositivity #quads #legday #quickworkout #leggains #lowerbodyworkout
  • @megmo7 Profile picture

    @megmo7

    Sarasota, Florida

    🐪 LEG DAY 🐪
    .
    🆗 Just a reminder: fitness isn’t “one size fits all”. I think the most common of Q’s I get are ones that encompass how much cardio I do, how many days I week I workout, what I eat 🥑🍗 in a day etc. but it’s more important to be addressing these questions FOR YOURSELF! ⚠️ What would allow YOU to be consistent? What aligns with YOUR goals? What would YOUR body and mind respond best to? What’s sustainable for YOU? 🤔
    .
    Remember that training goes far beyond aesthetics. 🕺 Train for life, to have strong muscles, bones and a heart ❤️ that will serve you far beyond what you see in a mirror. Train to EMPOWER 💪 yourself and others! Don’t forget that progress means being able to balance life outside of the gym as well and that’s different for all of us.
    .
    ➡️When you’re constantly comparing, you’re not allowing yourself the opportunity to find what truly aligns with your body and your life.
    .
    If crushing some legs is going to bring you joy today, do this workout with me! 😉 Swipe, save and tag a pal 👯‍♀️ 4x10-12
    .
    Barbell reverse lunges
    Leg press alternate wide/narrow stance
    DB deadlifts
    Split squats
    Glute bridge 2x30
    .
    Customized training plans & 1-on-1 online fitness/lifestyle coaching link in profile 💪
    .
    @fourthirteen_apparel crop
    @lululemon leggings
    @mandabees_headbands 🐢
    @pescience ‘MEGMO’ current fave pre: alphamine + high volume 💃 #legworkouts #womenshealth #fitnesschick #gymlife #fit #choosepositivity #quads #legday #quickworkout #leggains #lowerbodyworkout

  •  2,850  56  8 hours ago

Top #leggains Posts

  • I haven’t been to the gym in 4 days 😳 & I am totally okay with it! My body needed these days to rest and recovery after being sick. Always listen to your body and remember your body needs rest! 🙌🏼
-
✨ Here are so reasons why taking rest days are important!
-
✖️Rest prevents injury
.
✖️Your muscles need rest & proper recovery to grow
.
✖️Your performance & progress won’t dip
.
✖️Over training can affect sleep
.
✖️Your immune system can overheat
.
✖️Resting will help prevent you from getting burnt out
-
Outfit is @doyoueven new trinity sets releasing on October 16th! 3 different fabric panels and still completely seamless! 😍✨💕
  • @_maddiebonsey Profile picture

    @_maddiebonsey

    California

    I haven’t been to the gym in 4 days 😳 & I am totally okay with it! My body needed these days to rest and recovery after being sick. Always listen to your body and remember your body needs rest! 🙌🏼
    -
    ✨ Here are so reasons why taking rest days are important!
    -
    ✖️Rest prevents injury
    .
    ✖️Your muscles need rest & proper recovery to grow
    .
    ✖️Your performance & progress won’t dip
    .
    ✖️Over training can affect sleep
    .
    ✖️Your immune system can overheat
    .
    ✖️Resting will help prevent you from getting burnt out
    -
    Outfit is @doyoueven new trinity sets releasing on October 16th! 3 different fabric panels and still completely seamless! 😍✨💕

  •  7,057  257  8 October, 2019
  • THE @doyoueven TRINITY SEAMLESS SETS ARE FINALLY LIVE! 🥳💕
-
Trust me girls this set is something you NEED in your life! So cute, unique, stretchy and flattering! So get yourself some goodies before they’re gone! 😍
  • @_maddiebonsey Profile picture

    @_maddiebonsey

    California

    THE @doyoueven TRINITY SEAMLESS SETS ARE FINALLY LIVE! 🥳💕
    -
    Trust me girls this set is something you NEED in your life! So cute, unique, stretchy and flattering! So get yourself some goodies before they’re gone! 😍

  •  2,763  110  17 hours ago
  • In the end you’ll see who’s fake, who’s true, and who will risk it all for you💜
  • @justbellaafit Profile picture

    @justbellaafit

    In the end you’ll see who’s fake, who’s true, and who will risk it all for you💜

  •  1,759  41  22 August, 2019
  • 5 tips for weight loss 🤗
-
🍏 Track food with the app MyFitnessPal to ensure you’re eating in a caloric deficit.
.
🍏 Exercise regularly.
.
🍏 Protein & veggies (high volume food) at every meal.
.
🍏 Don’t drink your calories.
.
🍏 Eat 80-90% whole nutritious foods.
-
Remember the only way to lose fat/weight is a caloric deficit (consuming less calories then you’re expending). The rest of the tips are just things that will make it easier to stay in one! 😊
  • @_maddiebonsey Profile picture

    @_maddiebonsey

    California

    5 tips for weight loss 🤗
    -
    🍏 Track food with the app MyFitnessPal to ensure you’re eating in a caloric deficit.
    .
    🍏 Exercise regularly.
    .
    🍏 Protein & veggies (high volume food) at every meal.
    .
    🍏 Don’t drink your calories.
    .
    🍏 Eat 80-90% whole nutritious foods.
    -
    Remember the only way to lose fat/weight is a caloric deficit (consuming less calories then you’re expending). The rest of the tips are just things that will make it easier to stay in one! 😊

  •  4,710  194  1 October, 2019
  • Do you want to build your legs?☑️
-
Comment down below how much you can squat!💯
-
Tag your gym buddies !👇🏻
-
1. Train legs 2-3x per week - This will give optimal frequency and volume for muscle gains and recovery.‼️
-
2. Apply progressive overload - Gaining strength in the form of weight, reps or sets is the key to muscle growth📈
-
3. Calorie surplus - Eating 200-300 calories above maintenance should be sufficient for optimal muscle growth and minimise fat gain.🍗
-
4. Compound movements - The majority of muscle growth through training will occur from doin compound exercises such as squats/deadlifts 💪
-
5. Isolations - leg curls/extensions and calf raises will add the cherry on top for your leg development🔥
-
6. Protein - 0.8-1g per lb of body weight should be sufficient for maximal protein synthesis to illicit muscle growth.🥩
-
7. Vary rep ranges - Hitting different rep ranges will help develop all three muscle fibres (fast, fast glycolytic, slow).💯
-
8. Do not ignore your calves - the size of your calves is also where the term chicken legs comes from... big thighs and small calves is not a good look so train both!🤪
-
9. Correct form squatting/deadlifting - If you avoid injury you have a much better chance of being able to increase strength. ✅
-
10. Exercise rotation - It’s important to switch exercises after 6-8 weeks to avoid a plateau e.g back barbell squat/front barbell squat.👍🏻
-
Want to buy the best supplements or gym essentials on the market? Protein powder! Pre-workout! Creatine! Belts! Straps! - LINK IN BIO
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#leggains #bulkingup #progressiveoverload #highproteindiet #compoundexercises #buildingmuscle
  • @physiqueandstrength Profile picture

    @physiqueandstrength

    Do you want to build your legs?☑️
    -
    Comment down below how much you can squat!💯
    -
    Tag your gym buddies !👇🏻
    -
    1. Train legs 2-3x per week - This will give optimal frequency and volume for muscle gains and recovery.‼️
    -
    2. Apply progressive overload - Gaining strength in the form of weight, reps or sets is the key to muscle growth📈
    -
    3. Calorie surplus - Eating 200-300 calories above maintenance should be sufficient for optimal muscle growth and minimise fat gain.🍗
    -
    4. Compound movements - The majority of muscle growth through training will occur from doin compound exercises such as squats/deadlifts 💪
    -
    5. Isolations - leg curls/extensions and calf raises will add the cherry on top for your leg development🔥
    -
    6. Protein - 0.8-1g per lb of body weight should be sufficient for maximal protein synthesis to illicit muscle growth.🥩
    -
    7. Vary rep ranges - Hitting different rep ranges will help develop all three muscle fibres (fast, fast glycolytic, slow).💯
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    8. Do not ignore your calves - the size of your calves is also where the term chicken legs comes from... big thighs and small calves is not a good look so train both!🤪
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    9. Correct form squatting/deadlifting - If you avoid injury you have a much better chance of being able to increase strength. ✅
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    10. Exercise rotation - It’s important to switch exercises after 6-8 weeks to avoid a plateau e.g back barbell squat/front barbell squat.👍🏻
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    Want to buy the best supplements or gym essentials on the market? Protein powder! Pre-workout! Creatine! Belts! Straps! - LINK IN BIO
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    👉🏻 Follow @physiqueandstrength 👈🏻
    👉🏻 Follow @physiqueandstrength 👈🏻
    👉🏻 Follow @physiqueandstrength 👈🏻
    -
    #leggains #bulkingup #progressiveoverload #highproteindiet #compoundexercises #buildingmuscle

  •  2,135  28  14 October, 2019