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21/10/2025

BACK DAY!!!

My favorite day! Who else loves training the back? 🙋🏻‍♀️

👊
Train with me! DM or head to link in bio.

01/10/2025

SHOULDER WORKOUT that had my shoulders on 🔥

I really enjoy training shoulders. Anyone else? 🙋🏻‍♀️

Here’s the details…

4x10-12 DB SHOULDER PRESS

3x10-12 LYING DB REVERSE FLIES

4x12 CABLE FACE PULL

4x12 LEARNING DB LATERAL RAISE

3x12 SIDEWAYS REVERSE FLY

4x8-10ea MACHINE PRESS W/SA ECCENTRIC LOWERING

2xAMRAP MACHINE PRESS

🔥

Give it a try!

30/09/2025

🌶️ LOWER BODY WORKOUT!

Feels good to be back in the gym; even though I’m still not 100% post surgery and have limitations. But that doesn’t mean I can’t get it done still. No excuses!

Here’s a spicy killer leg day!

4x10-12 SM SQUAT

3x10-12 SM GOOD MORNING

4x12-15 MACHINE SEATED LEG PRESS

3x10-12 LANDMINE SQUAT

3x 10+AMRAP SEATED LEG EXT (10 full range reps+AMRAP hold)

3x10-12 SEATED HAMSTRING CURL

Notes:
- Sub for BB if you prefer over SM just be sure on the good mornings you are in control so you don’t strain your back
- Leg press- for glutes focus, place feet higher up. For quads focus, place feet centered
- Landmine- sub for DB if needed
- leg ext AMRAP - hold for as long as you can
- Can opt for lying leg curl if you prefer.

This was a good one with a variety of leg work! 🥵

I hope you’ll give it a try. 👏

Comment below and let me know eat ya think 🤔

01/05/2025

Biceps and Triceps! 💪 Who doesn’t luv some sexy arms

Drag Curls
Spider Curls
Incline Hammer Curls
Close Grip Bench
Weighted Bench Dips
Diamond Push ups
Cable Tricep Pushdown
Cable SA Crossbody Tricep Ext

Was absolute 🔥

30/04/2025

Some of my leg/booty day from the other day!

Was feeling wobbly after 🤪

Those Bulgarians at the end were killing me. My knee wasn’t happy but we got it done! 👏

06/03/2025

Set a new 1R PR yesterday at 250lbs and I’m damn proud! Also set some new max reps at other weight. I’m getting stronger and I’m loving it!!

My goal is to hit 300lbs one day. Chipping away as best I can.

Proud gym moment right here 😊

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http://www.KFitnessTraining.com/

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