🎉GIVEAWAY!👇 🔥What am I looking at on my phone? Funniest comment receives my endless love and gratitude! ALSO, I’ll send you a Full Six Week Training Program! 😎 Have a great weekend fam! — Ineligible answers: dat ass, Area 51, instructions on how to perform the subtle flex 💪 #letsgetitSubtle Flexing
#BoulderShoulders 🔥Chest& Shoulder Workout👇 ⬅️ Swipe left & Save! — 👉Getting started is 95% of the battle! The time you spend procrastinating your descent is time you’ll simply never get back. Never let fear stand in your way, because as it is with anything in life, you’re going to suck when you’re first starting out. And that’s not a harsh realisation. In fact... it’s quite liberating! There’s nothing but f*cking upside when you realise you’re starting from ground zero. So don’t delay, start with action. Your future self will thank you for it! Critical Stringer by @Gymshark🔥 — ✖️Incline Dumbbell Press 4 x 10-12 ✖️Overhead Press 3 x 8-10 ✖️Slight Incline Smith Press 3 x 10-12 ✖️Pec Dec Fly 3 x 10-12 ✖️Cable Press Fly 3 x 12-15 ✖️Seated Laterals 4 x 10-12 ✖️Single Pushdowns 4 x 10-12 — 👊If you enjoy these posts, let me know!
👉Despite common belief, carbs are definitely not the enemy. Whatever your fitness goals, carbohydrates will play a pivotal role in making them achievable. When it comes down to it, fat loss and muscle gain will mostly require some form of caloric imbalance. And with myths like “don’t eat carbs after 6pm or you’ll get fat”, it’s not hard to see why they’re widely demonised. But, not all carbs are created equal, and while smashing down 6 cans of high sugar coke a day is bad, so is consuming a whole block of butter. The truth is that not all foods are created equal. And while you could theoretically lose fat while eating junk, you’re health and performance output will be questionable. To understand how you can fuel yourself for performance, you need to look deeper at what you’re actually consuming. Not just take everything at face value! 🔥 💪So try out these 5 carbs and drop a comment below to let me know your thoughts!
🔥 Legendary Core Workout👇 ⬅️ Swipe left & Save! — 👉Training is a lot about control, especially when it comes to your abs. A few perfectly executed reps will provide you more benefit than a bunch of poorly executed ones. If you don’t focus on controlling the movement to some degree, you’ll be wasting valuable time and energy. Develop a patient aspect to training, you don’t always need to lift the heaviest or with the most intensity. Slow things down and execute with intention 👊🏼 — ✖️Dragon Flags 3 x 10 ✖️Leg Raises 3 x 15 ✖️Scissor Raises 3 x 20 ✖️Leg Raise Rotations 3 x 10 ✖️Ab Hip Raises 3 x 10 ✖️Static Holds 3 x 30 secs — 👉Hit these exercises back to back with minimal rest in between each exercise. Once you’ve performed each exercise once over, take a 1-2 minute rest and then repeat the circuit 3 more times 💪 🔥Let me help you perfect your physique with custom diet & training programs! ⚡️www.fraserwilsonfitness.com
🔥Huge Calf Tips👇 ⬅️ Swipe left & Save! — 👉There’s TWO main mistakes that you’ll want to avoid if you’re trying to build calves the size of baby cows: Firstly: bouncing up and down using your ankle flexion. Terrible idea and you’ll see this all too often. All this is working out is your ego. Next time you hit calves, slow it down! Pause at the top of the squeeze and at the bottom of the stretch to assure you are initiating the movement with your calves🔥 Secondly: Implementing an ineffective range of motion. To get the most out of your training, you will want to assure you are getting a full stretch and a peak contraction. That way you work the muscle in it’s entirety. And whilst there is a time and place for cheat or partial reps, it is definitely not at the start of the set! — ✖️Lying Leg Raise 4 sets ✖️Romanian Deadlifts 3 sets ✖️Glute Ham Raise 3 sets ✖️Quad Leg Press 4 sets ✖️Leg Extensions (w/ stretch) 3 sets ✖️Adductor Machine 3 sets ✖️Standing Smith Calf Raise 5 sets — 👊If you enjoy these posts, let me know!
👉Focusing on your Nutrition is a MUST if you want to attain abs and keep them visible all year round. It’s very common for people to do Ab exercise after Ab exercise, because they read in some magazine that if you do these 3-4 exercises you’ll burn belly fat. So they go, they workout and focus on these “belly fat burning exercises” without ever paying attention to what’s most important changing your body fat composition. And that’s what you are putting in your mouth. Understand this: training is a very small component of daily health. There’s only so much you can do in those 1-2 hours of daily training. What happens the other 22 hours needs to be accounted for... And if you’re shooting for vitality and optimal performance, you will need to take full consideration of what you consume on a daily basis!🔥 💪So try out these 5 proteins and drop a comment below to let me know your thoughts!
🔥 Wide AF Back Workout👇 ⬅️ Swipe left & Save! — 👉One of the best things you could do is to develop habits that will support your goals. Believe it or not, you can actually develop the habit of going to the gym, to the extent that it feels weird not to go. You can also apply this to your nutritional habits — once you’re in the habit of consciously making healthier food decisions it becomes easy. It’s all about hustling and pushing through the initial stages which require discipline. Once you get past that, it’s all downhill from there and you can just ride out that momentum. Understand: habits are powerful, and they will either work for or against you. So choose them wisely🔥 — ✖️Wide Lat Pulldowns 3 x 8-10 ✖️Barbell Rows 3 x 8-10 ✖️Single Hammer Rows 3 x 10-12 ✖️Close Kneeling Pulldowns🔥 3 x 10-12 ✖️Rear Delt Pec Dec Fly 4 x 10-12 ✖️Alternate Dumbbell Curls 4 x 10-12 — 👊If you enjoy these posts, let me know!
🔥Legendary Ab Workout👇 ⬅️ Swipe left & Save! — 👉 To develop a truly impressive Sixpack, you’ll want to train your abs from a whole range of perspectives. Contrary to common belief, your core is a much more complex group of muscles. Namely, the abdominals, obliques, and the serratus anterior. The serratus is a muscle that originates on your upper rib cage and attaches to the media border of the shoulder blade (shark gill looking things). The serratus muscles play a pivotal role in framing out your abs, obliques and lower pec. Not too mention, it serves as a great asset to the v taper, in turn giving you a sharper set of abs! Also, it helps you breath under water... and that’s always a nice touch! — ✖️Plank Ups 3 x 15 ✖️Push Up Sequence 3 x 15 ✖️Plank Knee In Twists 3 x 20 ✖️Reverse Crunch 3 x 20 ✖️Scissor Leg Raises 3 x 20 ✖️Knee Lunge Backs 3 x 20 ✖️Mountain Climbers 3 x 30 ✖️Side Push Up 3 x 20 ✖️Plank Knee In Twist Burpee 3 x 20 — 👉Hit these exercises back to back with minimal rest in between each exercise. Once you’ve performed each exercise once over, take a 1-2 minute rest and then repeat the circuit 2 more times 💪 🔥Let me help you perfect your physique with custom diet & training programs! ⚡️www.fraserwilsonfitness.com
🔥V Taper Workout👇 ⬅️ Swipe left & Save! — 👉Question: what country are y’all from? I’m based in Australia and I couldn’t be more grateful to live in such a beautiful country! Being able to slow down and appreciate things you’ll usually take for granted is a great way to avoid becoming overwhelmed. If you’re feeling overly stressed, chancing are you are either stuck too far in the future or caught up in your past. Caught up in things that should be taken, learned from, and then thrown off a cliff. Whenever you’re feeling stressed, stop and focus on the moment. Slow everything down and appreciate you’re current situation. Find the things to be grateful for. If you are reading this, then you have more to be grateful for than you could possibly imagine. Just the fact that your were born is a huge miracle. The fact that you were born a human, and not a cockroach or Seth Rogans underwear is an ever bigger miracle. Start your day with grace and everything else will fall into place... Let’s get it 🔥 Stringer & Shorts by @gymshark— ✖️Incline DB Press 3 x 6-8 ✖️Standing Overhead Press 4 x 4-6 ✖️Flat Dumbbell Press (slow af tempo) 3 x 10-12 ✖️Pec Dec Fly 3 x 8-10 ✖️Dumbbell Laterals (dropset)🔥 4 x 10-12 ✖️High Cable Fly 3 x 10-12 ✖️Cable Pushdowns 4 x 8-10 — 👊If you enjoy these posts, let me know below and story it up!
#PythonArms 🔥Superset Arm Workout👇 ⬅️ Swipe left & Save! — 👉 Let’s get to this arm workout! First, let me know your favourite arm exercise below or I’ll personally visit you in your sleep and turn your entire dream into a Saw movie. All jokes aside, if you wish to grow you Bigger Arms that hug the sleeves, you MUST train the triceps just as much as you do your biceps. For those of you that are under the assumption that you’ll be able to get by and grow 18 inch arms simply by focusing on your biceps, you’re in for a rude awakening. The triceps will make up 2/3’s the circumference of your arm. So not training your triceps as hard as you do your biceps is a critical mistake. Even out your training, it will do wonders for your arm measurements as well as the balance and symmetry of your physique🔥 — ✖️Barbell Curl + Barbell Skullcrusher 3 x 8-10 ✖️Tricep Pulldown + Hammer Curls 3 x 10-12 ✖️Arm Blaster Curls + Overhead Extensions 3 x 10-12 ✖️Cable Curls + Tricep Pushups 3 x 15 — 👊If you enjoy these posts, let me know below!
Get ready for one of the best Home Workouts of your LIFE! You don't need any equipment or weight. This video is full length which means you can full screen the vid and just follow along with whatever I'm doing. If you need extra rest, just pause the video. If you don't need a rest - watch it the whole way through. Remember: the more active you get, the more calories you burn, and in turn the more calories you will be able to sustain through your weekend antics! — 🔥Let me help you perfect your physique with custom diet & training programs! ⚡️www.fraserwilsonfitness.com
🔥 Advanced Abs Workout👇 ⬅️ Swipe, Save & Tag someone who needs to train there abs more! — 👉If you wish to grow you Abs and develop a nice looking mid section, you MUST train them directly. For those of you that are under the assumption that abs are made in the kitchen, I’ve got some news for you - that’s not exactly true. A more accurate description would be: ‘Abs are made in the gym and Revealed in the Kitchen’. While your diet is extremely important for a well defined set of abs, it is not solely responsible for them. So if you’re after a well developed set of abs, I’d highly recommend you begin by training them. However, when it's all said and done, if you're not incorporating the necessary nutritional protocols, then they will simply never shine through! 🔥Try this workout out and tag me in your stories — ✖️Weighted Side Plank 3 x 30 sec each ✖️Russian Twist Throw 3 x 10 each side ✖️Ball Chest Pass 3 x 20 ✖️Ball Sit Ups 3 x 15 ✖️Russian Twist Ball Twist 3 x 20 ✖️Plank Knee Ins 3 x 20 ✖️Floor Ball Slams 3 x 20 — 👉Hit these exercises back to back with minimal rest in between each exercise. Once you’ve performed each exercise once over, take a 1-2 minute rest and then repeat the circuit 3 more times 💪 Sign up for the Lean Bulk or Shred Training & Meal Plans‼️Click the link in my bio👆 Tailored programs and meal plans for your goals! #letsgetit — Hereis what you get👇 ✅ Monthly Custom Training Programs! ✅ Monthly Personalised Meal Plans! ✅ 24 Hour Email Support! ✅ Private Facebook Group! ✅ Members Only App! ✅ Full Video Tutorials of all Exercises!