@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit Instagram Profile - enidealkilo.com

@fraserwilsonfit - Fraser Wilson

🎥 YouTuber 💥 @1upnutrition code FRASERFIT 💻 Online Coach . 🔥Shred & Lean Bulk Plans👇🏼

@fraserwilsonfit

Advertisement
🔥Legendary Oblique Workout👇
⬅️ Swipe left & Save!
—
👉The obliques are an absolute must when it comes to developing an ae
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
106

🔥Legendary Oblique Workout👇 ⬅️ Swipe left & Save! — 👉The obliques are an absolute must when it comes to developing an aesthetic physique. If your goal is to attain the V tapered look, there’s no way around training them. The obliques are a multifunctional muscle, they act to pull the chest downwards and compress the abdominal cavity, as well as performing side bending and opposing side rotation. You can’t skimp on your obliques for aesthetic and performance, and the best way to ensure that you stay on track is to keep your workouts fresh & challenging. Here’s a great workout you can do this workout from just about anywhere. Let’s get it🔥 — ✖️Lying Leg Raise w/ Twist 3 x 20 ✖️Russian Twists 3 x 30 ✖️Plank Knee In Twist 3 x 20 ✖️Side Oblique Crunch 3 x 15 each side ✖️L Sit Punches 3 x 30 ✖️Side Plank Ups 3 x 15 each side ✖️Lying Windmills 3 x 10 ✖️Oblique V Ins 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 💪 🔥Let me help you perfect your physique with custom diet & training programs! ⚡️www.fraserwilsonfitness.com

🔥Bigger Trap Tips👇
⬅️ Swipe left & Save!
—
👉There’s TWO main mistakes that you’ll want to avoid if you’re trying to buil
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
221

🔥Bigger Trap Tips👇 ⬅️ Swipe left & Save! — 👉There’s TWO main mistakes that you’ll want to avoid if you’re trying to build traps strong enough to bring the groceries in from the car in one trip: Firstly: rocking your shoulder back and forth. Terrible idea if you are looking to build your upper traps. The main function of the upper traps is to elevate the shoulder blade. As such you will want to make sure you are shrugging upwards. Lets just say, if you are not pulling a ridiculous looking face, than you’re doing it wrong🔥 Secondly: Implementing an ineffective range of motion. To get the most out of any exercise, you want to assure you are getting a full stretch and a peak contraction. Next time you are hitting shrugs, practice the cue of lifting your shoulders towards your ears. Then hold the contraction at the top for a quick 2 seconds. Get in tune with how your body moves and operates. You’re gains will forever thank you for it! — ✖️Seated Dumbbell Press 4 x 12/10/8/6 ✖️Standing Overhead Press 4 x 6-8 ✖️Seated DB Laterals (Static Hold)🔥 4 x 10-12 ✖️Back Support Plate Front Raise 4 x 15 ✖️Reverse Cable Fly 4 x 10-12 ✖️Rear Row Extensions 4 x 10-12 ✖️Dumbbell Shrug 4 x 8-10 — 👊If you enjoy these posts, let me know!

🔥 Superset Arm Workout👇
⬅️ Swipe left & Save!
—
👉Supersets are a great way to up the intensity and cut down the time of
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
337

🔥 Superset Arm Workout👇 ⬅️ Swipe left & Save! — 👉Supersets are a great way to up the intensity and cut down the time of your workouts. If you find yourself short on time than you will definitely want to consider adding in superset workouts a few times per week to help speed up the process. It’s best to incorporate them for small antagonistic body parts like the biceps and triceps. And trust me, the pump you’ll receive from incorporating back to back exercises is unparalleled🔥 — ✖️Deadstop Curl + Ez Bar Extension + Press 4 x 6-8 ✖️Rope Kickbacks + Plate Curls 3 x 10-12 ✖️Single Cable Extension + Single Cable Curl 3 x 10-12 ✖️Rope Pulldowns + Straight Bar Curls 3 x 15 — 👊If you enjoy these posts, let me know below! 🔥Let me help you perfect your physique with custom diet & training programs! ⚡️www.fraserwilsonfitness.com

🔥 V Taper Workout👇
⬅️ Swipe left & Save!
—
👉There’s no denying that the your effort is directly correlated to your progr
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
181

🔥 V Taper Workout👇 ⬅️ Swipe left & Save! — 👉There’s no denying that the your effort is directly correlated to your progress. One of the best things that you could do right now to fast track your progress, is to truly audit how hard you are really working. It’s all well and good to go in the gym and hit specific amounts of sets and reps, but if none of those sets truly push your boundaries, nothing great can come from them. Next time you’re in the gym, choose to push your f*cking limits. No excuses. Push what’s comfortable for you. Redefine your beliefs, so that you will never look at what true effort is the same again. Let’s get it, hope you have a great day ahead 🔥 — ✖️Incline Dumbbell Press 4 x 8-10 ✖️Flat Bench Presss 4 x 10-12 ✖️Cable Fly High To Low 4 x 10-12 ✖️Upper Pec Cable Fly 4 x 15 ✖️Chest Dips 4 x 15 ✖️Rope Pulldowns 4 x 10-12 ✖️DB Overhead Extensions 4 x 10-12 — 👊If you enjoy these posts, let me know!

🔥 Legendary Ab Workout👇
⬅️ Swipe left & Save!
—
👉Variety is a MUST for a fully developed set of abs. You should always a
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
176

🔥 Legendary Ab Workout👇 ⬅️ Swipe left & Save! — 👉Variety is a MUST for a fully developed set of abs. You should always aim to incorporate a whole variety of exercises in your workouts, but especially when training your abs. Not only is the midsection a much more complex system of muscles than most people think, it’s also one of those body groups that can be a pain to train. That’s why exercise variance is so important. To avoid your workouts from becoming stale it’s best to incorporate a wide range of exercises that will target every angle of your core and will also test your limits! 💪 🔥Let me help you perfect your physique with custom diet & training programs! ⚡️www.fraserwilsonfitness.com — ✖️Side Ball Push-ups 3 x 20 ✖️Plank Ball Pass 3 x 10 ✖️Ball Crunch To Leg Throw 3 x 10 ✖️Reverse Ball Crunch 3 x 20 ✖️V Sit Ball Passes 3 x 15 ✖️V Sit Ball Around Legs 3 x 15 ✖️Ball Body Rotations 3 x 10 ✖️Close Pushups 3 x 10 ✖️Lying Leg Raise 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 💪

#BossBackWorkout👇
⬅️ Swipe left & Save!🔥
—
👉There’s TWO main mistakes that you’ll want to avoid if you’re trying to scul
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
172

#BossBackWorkout👇 ⬅️Swipe left & Save!🔥 — 👉There’s TWO main mistakes that you’ll want to avoid if you’re trying to sculpt and build a back that’s denser than a chipotle burrito: Firstly: as the current tannest man in Australia @isnathanis showing in this video - swinging back and using your body for momentum is a huge mistake that people make when training back. The back is probably one of the hardest muscles to get an effective contraction in. So your execution will be crucial. And the best way to nail that down is to slow the fk down and feel the movement 🔥 Secondly: Not training with intent. By intent I mean understanding what muscle you and intended to engage and as such grow. There’s a lot of different ways to execute a row - and how you perform the exercise will determine what areas of the back are targeted! — ✖️Underhand Pulldowns 4 x 8-10 ✖️T-Bar Row (triple dropset final 🔥) 4 x 8-10 ✖️Single Hammer Row 4 x 10-12 ✖️Elevated Seated Cable Row 4 x 10-12 ✖️Alternate Dumbbell Curl 4 x 10 each ✖️Rope Hammer Curl 3 x 15 ✖️Kneeling Preacher Curl 3 x 10-12 — 👊If you enjoy these posts, let me know!

🔥Legendary Leg Workout👇
⬅️ Swipe left & Save!
—
👉Focus! The mind muscle connection is a very important component of buil
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
199

🔥Legendary Leg Workout👇 ⬅️ Swipe left & Save! — 👉Focus! The mind muscle connection is a very important component of building aesthetics that is often overlooked. Aesthetics is all about building up individual muscles to create a more balanced and proportionate physique. If you can't mentally engage certain muscles, then you will always have weak points. When you're in a set your aim should be to feel through the muscle, and make each and every rep as good as it possibly could be. Quality Reps, Quality Sets🔥 — ✖️Lying Hamstring Curl 4 x 15,12,10,8 ✖️Romanian Deadlifts 4 x 8-10 ✖️Single High Leg Press 3 x 10-12 ✖️Seated Hamstring Curl 3 x 10-12 ✖️Close/Low Leg Press (triple dropset)🔥 3 x 15,15,15 ✖️Leg Extensions 3 x 10-15 ✖️Box Jumps 3 x 8 ✖️Smith Standing Calf 5 x 20,15,12,10,10 — Sign up for the Lean Bulk or Shred with Fraser Custom 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!

🔥 Legendary Ab Workout👇
⬅️ Swipe left & Save!
—
👉If you wish to grow you Abs and develop a nice looking mid section, you
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
196

🔥 Legendary Ab Workout👇 ⬅️ Swipe left & Save! — 👉If you wish to grow you Abs and develop a nice looking mid section, you MUST train them directly. I can not stress this enough: no matter how much you can deadlift, squat or bench press, your abs will simply never pop if you can't perform a strict, controlled crunch. So, if you're after a nice set of abs, please understand that training them directly is an absolute essential piece to the puzzle. Training them effectively is equally as important. In the gym, it’s not so much what you do, but how you do. Intent is more important than just showing up. Focus! On top of that, when it's al said and done, if you're not incorporating the necessary nutritional protocols, then they will simply never shine through! 🔥Let me help you perfect your physique with custom diet & training programs! ⚡️www.fraserwilsonfitness.com — ✖️Bodyweight Crunches 3 x 20 ✖️Russian Twists 3 x 30 ✖️Lying Leg Raise 3 x 15 ✖️Plank Knee To Elbow 3 x 20 ✖️Static Plank 3 x 30 secs ✖️Side Oblique Crunch 3 x 15 each ✖️Side Plank Twists 3 x 10 each ✖️Flutter Kicks 3 x 20 — 👊If you enjoy these posts, let me know!

🔥Wide Shoulder Tips👇
⬅️ Swipe left & Save!
—
👉There’s TWO main mistakes that you’ll want to avoid if you’re trying to bu
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
311

🔥Wide Shoulder Tips👇 ⬅️ Swipe left & Save! — 👉There’s TWO main mistakes that you’ll want to avoid if you’re trying to build shoulders as wide as the plot of game of thrones: Firstly: elevating your shoulder blades up and as such overusing your traps. This is a great idea... if you want to build big traps. Terrible idea if you are looking to sculpt your shoulders. Next time you hit lateral raises, aim to keep your shoulders blades down to the best of your ability and focus in on initiating the exercise with your side delt🔥 Secondly: Implementing an ineffective range of motion. To get the most out of an exercise, you want to assure you are getting a full stretch and a peak contraction. Short reps will do you no good in the long run. On top of that, too much range of motion can be an equally ineffective use of your effort. Find that peak contraction and squeeze the living shit out of that there deltoid! — ✖️Seated Dumbbell Press 4 x 12/10/8/6 ✖️Overhead Smith Press 3 x 8-10 ✖️Cable Laterals 4 x 10-12 ✖️Kettlebell Lateral Raises 3 x 20 total ✖️Reverse Cable Fly 4 x 10-15 ✖️Cable High Raise + Rear Delt Row 3 x 10-15 ✖️Seated Dumbbell Shrug 4 x 8-10 — 👊If you enjoy these posts, let me know!

👉When should you consider taking supplements? Before you begin considering supplementation, you need to stop and ask you
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
349

👉When should you consider taking supplements? Before you begin considering supplementation, you need to stop and ask yourself if your training & nutrition is where it needs to be in order to get results. It can be easy to view supplementation as a prerequisite to seeing any progress. However, if you’re adding a post workout shake after a 30 minute workout that consisted of a 15 minute brisk walk and a 15 minute chat with your buddies, then you couldn’t possibly expect to see any substantial progress. With that being said, if your training & nutrition is where it needs to be and you feel like you’re ready to enhance the process by incorporating some supplements, than the top 5 I’d recommend are Whey Protein, Creatine, Carbohydrate Powder, Pre-Workout, Vitamin D & Fish Oil 🔥 And here’s why 👆 @1upnutrition- code FRASERFIT for 20% off! — If you liked this post, let me know by sharing via your story or dropping a comment 💪🏼

🔥 Legendary Home Ab Workout👇
⬅️ Swipe left & Save!
—
👉You learn the value of hard work through working hard. Regardless
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
276

🔥 Legendary Home Ab Workout👇 ⬅️ Swipe left & Save! — 👉You learn the value of hard work through working hard. Regardless of what personal goal you’re chasing, it’s going to require some sort of sacrifice. The pursuit of one endeavour will ultimately lead to the neglect of another. For example, attaining a desirable physique will ultimately come down to your nutritional protocols and how dedicated you can be to a training regimen. This inevitably will require a great deal of sacrifice on your part: that being the sacrifice of instantly gratifying foods, the sacrifice of comfortability when you’re in the gym and have come to your wits end in the squat rack, and even though your entire being pleads for you not to go down for another rep, you do anyway. You’ve sacrificed being comfortable for a longer lasting gratification. Instant gratification is very fleeting, and what we attain quickly will leave just as quick, which is why instant gratification can be so addictive and dangerous. Our ability to control our urges and implement self-discipline for the purpose of delayed gratification is our greatest asset🔥 — ✖️Lying Leg Raise w/ Oblique Twist 3 x 20 ✖️Bodyweight Crunch 3 x 30 ✖️Plank Elbow To Knee 3 x 20 ✖️Spider-Man Pushups 3 x 20 ✖️Side Plank Leg Lifts 3 x 15 each side ✖️L Sit Holds 3 x 30 secs ✖️Mountain Climbers 3 x 30 — 👉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

🔥 Superset Arm Workout👇
⬅️ Swipe left & Save!
—
👉To truly progress at anything in life, the scale has to weigh in favour
@fraserwilsonfit - Fraser Wilson Instagram Profile - enidealkilo.com
fraserwilsonfit
333

🔥 Superset Arm Workout👇 ⬅️ Swipe left & Save! — 👉To truly progress at anything in life, the scale has to weigh in favour of the hard things. It all comes down to how you choose to spend your time, and it’s no doubt going to be hard at times. However, the hard choices are what makes us wiser, smarter, stronger and healthier. Easy choices will simply reverse our progress. Push the boundaries of what’s possible for you. The choice is yours🔥 — ✖️Cable Preacher Curl + Preacher Hammers 4 x 8-10 ✖️Rope Hammer Curl + Dumbbell Swimmers 4 x 10-15 ✖️Barbell Curls + Alternate DB Curls 3 x 10-15 — 👊If you enjoy these posts, let me know below!