MILLICENT PENDLEBURY | Glutes Specialist & Confidence Coach on Instagram: "Takeaways: Start each leg day with a different movement pattern compound lift (e.g deadlifts = hinge, hip thrusts = thrust, barbell squats = squat/lunge) Get up to your top sets as quick as you can Fuel your body & your sessions This is your sign to start ✨🤸🏼‍♀️ Full leg day: BB squats 10 with bar/8/6/6/6 RDLs 12/8/8/8 B stance glute drive 10 each leg x3 Glute med hip thrusts 12 each leg x3 Happy glute growing 🤗 @onera

Andrew Kwong on Instagram: "Barbell Grip Width & Muscles Worked • Narrow underhand grip → emphasizes the lats • Medium overhand grip → emphasizes the mid-back (rhomboids & mid traps) • Wide overhand grip → emphasizes the upper back (mid-to-upper traps & rear delts) Size & Shred Training program 👉🏻 deltabolic.com (link in bio)"

Lili | THE BARBELL BALLERINA ® on Instagram: "Conductor really said waitttt for it😌"

Riva Das 🎤 on Instagram: "Will he be able to Break his PR ? 😳🔥 . . . ( bench press, weight lifting, deadlift, gym, strength training, powerlifting, bodybuilding, fitness, workout, chest day, leg day, back day, push day, pull day, iron, barbell, squat, gains, muscle, hypertrophy, lifting heavy, gym life, gym motivation, fitness lifestyle, strength goals, PR day, compound lifts, hardcore training)"