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stringer9 Peter Stringer @stringer9 mentions
Followers: 12,533
Following: 190
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Dumbbell Bulgarian Split Squats - I have been alternating between these and using a barbell lately.The dumbbells are tough because you have to deal with your forearms fatiguing and your fingers just wanting to give way.This brings in an upperbody element to the exercise which the barbell ... Dumbbell Bulgarian Split Squats -
I have been alternating between these and using a barbell lately.The dumbbells are tough because you have to deal with your forearms fatiguing and your fingers just wanting to give way.This brings in an upperbody element to the exercise which the barbell doesn’t.On the flip side I am able to lift more weight using the barbell.Moral is...give them both a go,either way THEY ARE GOOD FOR YOU👊🏼
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📝Don’t place the front foot too far out in front of you if you want the focus on your quads.Aim to drop the back knee down as close to the ground as you can 💪🏼
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4 sets of 12 each leg (34kg dumbbells)
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Togging out in Thomond Park again<span class="emoji emoji1f44c"></span>🏼 @eirsport
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Togging out in Thomond Park again🏼 @eirsport Togging out in Thomond Park again👌🏼
@eirsport
Where has the time gone...<span class="emoji emoji1f602"></span> #BigSchool
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Where has the time gone... #BigSchool Where has the time gone...😂
#BigSchool
Hex/Trap Bar Bench Pull - I posted a video a while back using this bar as an alternative to the standard barbell for a Military/Shoulder press.The same applies to this exercise.For anyone who struggles with slight shoulder or arm impingements when lifting using a particular bar, try mixing ... Hex/Trap Bar Bench Pull
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I posted a video a while back using this bar as an alternative to the standard barbell for a Military/Shoulder press.The same applies to this exercise.For anyone who struggles with slight shoulder or arm impingements when lifting using a particular bar, try mixing it up and give this a go.You’d be surprised how a small change in hand placement could help alleviate your pain.
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📝With a normal barbell on this exercise my hands are in a pronated grip (overhand) so at the top of the lift,my elbows are flared out a bit from my body.This feels uncomfortable to me.With the hex bar, my hands are in a neutral position (hammer grip), so as I lift, it enables me to keep my elbows much closer to my sides and I feel in a much stronger position.This is only my preference,it may be different for you but try them both and see how you get on👊🏼
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4 sets of 8 @ 80kg
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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‘Run The Rack’ - Give this a go at the end of your leg hypertrophy session - Close Stance Front Squat with heels elevated 🏼 - Do as many reps as you can on each weight starting with heaviest.As soon as you’re done with one dumbbell,pick up the next one,working down to the lightest - NO ... ‘Run The Rack’
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Give this a go at the end of your leg hypertrophy session 😫
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Close Stance Front Squat with heels elevated 👊🏼
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📝Do as many reps as you can on each weight starting with heaviest.As soon as you’re done with one dumbbell,pick up the next one,working down to the lightest - NO REST
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Squat nice and low and keep tension on your quads throughout the movement by not straightening your legs at the top of each rep
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Keep an eye out on my stories for more of the session I did today and remember to tag me in your videos and I’ll try to repost as many as I can👌🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Kettlebell Wall Sit Alternates - A great wholebody exercise putting a lot of focus on glutes, quads and hamstrings.You really feel your core having to work during the transfer of weight from one leg to the other.An added benefit of this exercise is its function in improving muscular endurance.Keep ... Kettlebell Wall Sit Alternates💥
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A great wholebody exercise putting a lot of focus on glutes, quads and hamstrings.You really feel your core having to work during the transfer of weight from one leg to the other.An added benefit of this exercise is its function in improving muscular endurance.Keep the reps high and ensure you include it in your routine regularly and you will see a noticeable change in how many reps you can do or how long you can maintain a double leg static hold like I posted on my story👊🏼
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📝Foot flat, with your leg at a 90 deg angle and your upper leg parallel to the floor.Squeeze glutes and brace your core throughout the exercise 👍🏼
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4 sets of 15 each leg
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Important to still find time to stay on top of my rehab and some maintenance work on old injuries. Since rupturing my ACL nearly 2 years ago and opting not to have surgery,its vital to maintain strength in hamstring and quad muscles as well as stability in my knee. Single Leg RDL’s mainly focus ... Important to still find time to stay on top of my rehab and some maintenance work on old injuries.
Since rupturing my ACL nearly 2 years ago and opting not to have surgery,its vital to maintain strength in hamstring and quad muscles as well as stability in my knee.
Single Leg RDL’s mainly focus on hamstring strength but the addition of the band produces a force ensuring the muscles and ligaments help stabilise my knee joint and keep me balanced.

Have a look on my stories for the rest of the session 👌🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Upperbody Circuit🏼 - •DB Bench - 10 reps •DB Fly - 20 reps •DB Incline Row - 15 reps •DB Reverse Fly - 20 reps •DB Curl & Press - 15 reps •Lat Raise (Against upright bench,no help from legs!)- 20 reps •V-Bar Close Grip Pulldown- 15 reps •Barbell Curl (Wide Grip) - 10 reps •Barbell Curl (Narrow ... Upperbody Circuit💪🏼
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•DB Bench - 10 reps •DB Fly - 20 reps •DB Incline Row - 15 reps •DB Reverse Fly - 20 reps •DB Curl & Press - 15 reps •Lat Raise (Against upright bench,no help from legs!)- 20 reps •V-Bar Close Grip Pulldown- 15 reps •Barbell Curl (Wide Grip) - 10 reps •Barbell Curl (Narrow Grip) - 10 reps •DB Skullcrusher- 10 reps •Rope Tricep Extension (Out of shot on video but you can see me in mirror!!) - 20 reps •
📝Go straight from one exercise to the next.You choose what rest you take between circuits but 3 circuits must be completed within 30 mins.Use weights that challenge you👊🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Nice little abs session to finish with today🏼 - 3 CIRCUITS - •Knee Tucks x 10 •Straight leg raise to sky x 15 •Swiss ball circles x 15 each direction Swiss ball forward roll x 10 •Plank plate push x 10 each hand •Sitting Plate twist x 30 •Dumbbell Crunches x 15 •Heel touches x 🏼 10 sec rest ... Nice little abs session to finish with today👍🏼
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3 CIRCUITS -
•Knee Tucks x 10 •Straight leg raise to sky x 15 •Swiss ball circles x 15 each direction
Swiss ball forward roll x 10 •Plank plate push x 10 each hand •Sitting Plate twist x 30 •Dumbbell Crunches x 15 •Heel touches x 💯 👊🏼 📝10 sec rest between exercises 60 sec rest between sets .
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Feet Elevated Renegade Row🏼 - I had never done this variation before but will definitely be incorporating it into my sessions going forward.A tough exercise which challenges the whole body. - On my first set I did 25kg dumbbells but on review of the video, my form wasn’t great.I then ... Feet Elevated Renegade Row👌🏼
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I had never done this variation before but will definitely be incorporating it into my sessions going forward.A tough exercise which challenges the whole body.
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📝On my first set I did 25kg dumbbells but on review of the video, my form wasn’t great.I then dropped to 20kg and even though it’s not perfect, I felt a lot more stable.
Start by placing hands just inside shoulder width and your feet outside shoulder width.Brace your glutes and core and squeeze dumbbell up by driving your elbow back.The aim is for your body to remain parallel to the floor and avoid any rotation through the hips.The plank position really works your core and the row element targets your upper/mid back.Hold at the top of the row for a second and ensure all reps are controlled.

N.B This was recommended to me by someone on here but I can’t remember,so remind me and I’ll tag you in the post👊🏼
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➡️ 3 sets of 8 each arm @ 20kg
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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 #TBT A few weeks ago in Kerry<span class="emoji emoji1f64c"></span>🏼 #FamilyTime . . . . . #Ireland #Holiday #Sun #Travel #Family ...
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#TBT A few weeks ago in Kerry🏼 #FamilyTime . . . . . #Ireland #Holiday #Sun #Travel #Family #igdaily #igers #love #TBT A few weeks ago in Kerry🙌🏼 #FamilyTime .
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#Ireland #Holiday #Sun #Travel #Family #igdaily #igers #love
Kettlebell Single Leg RDL - A great wholebody exercise putting focus on developing a strong core,knee stability,hamstring strength and all round balance🏼 - Keep shoulders back and squeeze glutes throughout the reps.Important to keep a flat back with no rounding of the lower back ... Kettlebell Single Leg RDL
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A great wholebody exercise putting focus on developing a strong core,knee stability,hamstring strength and all round balance👌🏼
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📝Keep shoulders back and squeeze glutes throughout the reps.Important to keep a flat back with no rounding of the lower back (Imagine drawing a straight line from your heel to your head when leg is elevated).Maintain a slight bend in the knee of the working leg for the set👊🏼
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4 sets of 10 each leg
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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*COMPETITION - Win A One hour Training Session for you and a friend* I have been thinking of doing ...
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*COMPETITION - Win A One hour Training Session for you and a friend* I have been thinking of doing this for a while since becoming a certified personal trainer. To enter simply: • Like this Post • Follow me @stringer9 • Tag a friend below Winner will be chosen at random on Friday 20th July ... *COMPETITION - Win A One hour Training Session for you and a friend*

I have been thinking of doing this for a while since becoming a certified personal trainer. To enter simply: • Like this Post
• Follow me @stringer9
• Tag a friend below

Winner will be chosen at random on Friday 20th July 💪🏼 T&C’s Apply*

#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique *T&C’s - Winners must be able to travel to Cork at their own expense on an agreed date 👊🏼
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Kettlebell hold with Cable Reverse Crunch🏼 - A great wholebody exercise working shoulder stability and mainly improving core strength. The stabilisers in the shoulder and your whole core work hard to keep the kettlebells stationary.The added difficulty of crunching a weight whilst ... Kettlebell hold with Cable Reverse Crunch🙌🏼
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A great wholebody exercise working shoulder stability and mainly improving core strength.
The stabilisers in the shoulder and your whole core work hard to keep the kettlebells stationary.The added difficulty of crunching a weight whilst keeping feet off the ground make this a great abdominal exercise.
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📝 Keep your elbows locked out fully throughout the exercise.Brace your core and glutes to ensure a controlled movement of your legs.
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Perform 3 sets of 15 reps 🔥
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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‘Let the real training begin’ #retirement . . . . . #fitness #igers #gainz #athlete #motivation ...
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‘Let the real training begin’ #retirement . . . . . #fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting ... ‘Let the real training begin’
#retirement .
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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‘Goodbye’ From the age of 5 all I ever dreamed of doing was playing rugby.I cannot describe how ...
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‘Goodbye’ From the age of 5 all I ever dreamed of doing was playing rugby.I cannot describe how it feels to have lived that dream for nearly all of my life. The journey has been an uncompromising obsession filled with memories I will cherish forever. To the coaches who never saw my size ... ‘Goodbye’

From the age of 5 all I ever dreamed of doing was playing rugby.I cannot describe how it feels to have lived that dream for nearly all of my life.
The journey has been an uncompromising obsession filled with memories I will cherish forever.

To the coaches who never saw my size as disadvantageous, thank you.To my teammates who motivated and inspired me, thank you.To my parents and brothers, I could not have reached my goals without you.
Thank you to my clubs in England- Saracens, Newcastle, Bath, Sale and Worcester who gave me an opportunity to continue playing the game I love.

However, my proudest days on a rugby field came from wearing the red of munster and the green of Ireland and will remain with me for the rest of my life.To those supporters, you are incredible people who stood by me and cheered for me no matter who I played for and for that, I will be forever grateful.

Lastly, thank you to Debbie my wife, for the last 10 years when I faced some difficult decisions, you were there for me and backed me every step of the way.
Here’s to the next chapter.

Strings
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Kettlebell Alternate Row with hold - Tough hypertrophy session today focusing on back and biceps.Don’t forget about that back!!Correct those posture issues by dedicating time to developing the upper posterior muscles 🏼 Focus on squeezing the lats throughout the movement particularly ... Kettlebell Alternate Row with hold
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Tough hypertrophy session today focusing on back and biceps.Don’t forget about that back!!Correct those posture issues by dedicating time to developing the upper posterior muscles 👊🏼
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Focus on squeezing the lats throughout the movement particularly at the top of row to maximise effects🙌🏼
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4 sets of 10 each arm💥
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Leg Strength Day 🏼 - Barbell Bulgarian Split Squat - I took a couple of days off training over the weekend and felt really good as a result today in my lower strength session.Important to factor in rest days to allow your body recover.I always finish this session not feeling that fatigued ... Leg Strength Day 🙌🏼
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Barbell Bulgarian Split Squat
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I took a couple of days off training over the weekend and felt really good as a result today in my lower strength session.Important to factor in rest days to allow your body recover.I always finish this session not feeling that fatigued but coupling it with a hypertrophy session later in the week you’re definitely on the way to making gains.
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5 sets of 5 each leg • 110Kg
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Head to my stories to see the rest of the session👊🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Tough finish to a heavy leg session today - Kettlebell Bulgarian Split Squat - This is always a challenging exercise but even more so when your legs are fatigued from a session full of squats and lunges🏼 - This is a comprehensive unilateral exercise,working the quads,glutes and ... Tough finish to a heavy leg session today💥 -
Kettlebell Bulgarian Split Squat
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This is always a challenging exercise but even more so when your legs are fatigued from a session full of squats and lunges👊🏼
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📝This is a comprehensive unilateral exercise,working the quads,glutes and hamstrings and a must for all athletes who drive off one leg at a time.
To ensure that you are predominately working the quad of the front leg,don’t place it too far away from body.
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3 sets of 12 each leg👌🏼 Check out my stories for the full session I did today
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Barbell Reverse Lunge with Hanging Kettlebells - Continuing to work on stability during my lifts with this challenging exercise.You don’t need a lot of weight to get the benefits from it.Your whole body is having to work really hard to counteract the unstable kettlebells to maintain ... Barbell Reverse Lunge with Hanging Kettlebells
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Continuing to work on stability during my lifts with this challenging exercise.You don’t need a lot of weight to get the benefits from it.Your whole body is having to work really hard to counteract the unstable kettlebells to maintain balance throughout the lift.Working your ankles,knees,core and upperbody this was a lot more tiring than I expected💥
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📝A nice controlled step backwards with a little bit more of an explosive push from the kneeling position👊🏼
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3 sets of 10-12 reps each side
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Happy Anniversary @debbiestringer_ On this day 3 years ago I married my best friend<span class="emoji emoji1f495"></span>So many special ...
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Happy Anniversary @debbiestringer_ On this day 3 years ago I married my best friendSo many special memories filled with laughter,I wake up loving you more each and every day Happy Anniversary @debbiestringer_ On this day 3 years ago I married my best friend💕So many special memories filled with laughter,I wake up loving you more each and every day😘
Watching @therock perform these the other day I decided to push for a PB🏼 - Barbell Hip Thrusts - I have covered these a couple of times on my feed but worth emphasising how effective I find them for glute and hamstring activation The most important thing being that the results of getting ... Watching @therock perform these the other day I decided to push for a PB👊🏼
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Barbell Hip Thrusts -
I have covered these a couple of times on my feed but worth emphasising how effective I find them for glute and hamstring activation💥
The most important thing being that the results of getting stronger are definitely transferred to on-field performance.Lifting in this lower rep range helps develop strength and power by trying to move a heavy weight as quickly as you can👊🏼
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📝Keep glutes activated throughout the movement to protect your lower back especially when you start increasing the weight.
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4 sets of 5 @ 2️⃣2️⃣0️⃣KG
20 sec hold on final rep👌🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Surely a contender for try of the season...1986 • Step,step,accelerate,handoff,handoff,step and offload for teammate (David O’Connor) to score🏼 #TBT #DidntKnowIHadItInMe . Yes,the ref is wearing a leather jacket and jeans🏼 . My Stats: •Size ~ Tiny •Weight ~ Light •8 defenders ... Surely a contender for try of the season...1986 •
Step,step,accelerate,handoff,handoff,step and offload for teammate (David O’Connor) to score👊🏼 #TBT #DidntKnowIHadItInMe
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Yes,the ref is wearing a leather jacket and jeans👌🏼 .
My Stats:
•Size ~ Tiny
•Weight ~ Light
•8 defenders beaten •35metres made
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Split Squat Woodchoppers - I am always looking to incorporate new exercises into my core/abs sessions.This is one that really works the whole body.Your Lats and obliques are controlling the diagonal movement of the rope while your whole core and stabilising muscles of your knee and ... Split Squat Woodchoppers💥
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I am always looking to incorporate new exercises into my core/abs sessions.This is one that really works the whole body.Your Lats and obliques are controlling the diagonal movement of the rope while your whole core and stabilising muscles of your knee and ankle are working to maintain balance.
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3 sets of 15 each side👌🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Inverted Row on Swiss Ball - It’s been a while since I had done these but find them a nice variation for developing back strength.The addition of the Swiss Ball makes the exercise a little more challenging as you are always fighting to stay stable whilst doing the movement unlike using a bench ... Inverted Row on Swiss Ball
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It’s been a while since I had done these but find them a nice variation for developing back strength.The addition of the Swiss Ball makes the exercise a little more challenging as you are always fighting to stay stable whilst doing the movement unlike using a bench where your feet are in a fixed position👊🏼
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📝The important note on this exercise is keep your glutes engaged throughout and not to allow your hips to drop causing a swinging motion.You want to maintain a straight back and a tight core during the reps 💥
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5 sets of 8 @25kg .
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Building these glutes🏼 - Wide Stance Squat - A great variation to maximise glute activation.For anyone with poor ankle mobility(like me), the wider stance allows for a greater depth to the movement as opposed to the more conventional shoulder width stance. Standing that bit wider ... Building these glutes👌🏼
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Wide Stance Squat
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A great variation to maximise glute activation.For anyone with poor ankle mobility(like me), the wider stance allows for a greater depth to the movement as opposed to the more conventional shoulder width stance.
Standing that bit wider will also place less stress on your knees compared to a narrower stance👊🏼
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5 sets of 10
Controlled eccentric movement .
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Barbell Good Mornings🏼 - A very beneficial exercise if done correctly.Working the lower back,glutes and hamstrings very effectively without having to use a lot of weight.The key to this exercise is a slow and controlled movement.Start with feet shoulder width apart,soft knees and ... Barbell Good Mornings👌🏼
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A very beneficial exercise if done correctly.Working the lower back,glutes and hamstrings very effectively without having to use a lot of weight.The key to this exercise is a slow and controlled movement.Start with feet shoulder width apart,soft knees and bend from the hips,not the waist,ensuring you maintain a flat back.Squeeze your glutes and lower the bar as far as you can until your back is parallel to the floor.Maintain good form also on the way up.
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📝Don’t start too heavy,work your way into the exercise.Using a brush handle if you haven’t done this before, is a great way to learn the movement.
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3 sets of 10💥
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Some upperbody unilateral work helping improve strength,stability as well as working on your core. - Single Arm DB Incline Bench - Another little variation to mix things up.Using one arm at a time adds another element to the lift which forces you to keep balanced on the bench.Keep the ... Some upperbody unilateral work helping improve strength,stability as well as working on your core.
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Single Arm DB Incline Bench
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Another little variation to mix things up.Using one arm at a time adds another element to the lift which forces you to keep balanced on the bench.Keep the non working arm free and don’t hold onto the bench!
Use alongside some barbell and cable work to maximise your chest workouts 👊🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Wobbly legs and a little help..but getting stronger🏼 - Box Squats - 5 sets of 3-5 reps My last set • 3 @210Kg #3TimesBodyWeight . . . . . #fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals ... Wobbly legs and a little help..but getting stronger👊🏼
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Box Squats
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5 sets of 3-5 reps

My last set • 3 @210Kg 💥
#3TimesBodyWeight
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Seated Machine Row🏼 - A great exercise to build your back without putting any pressure on your lower back.The option of performing the exercise using a single arm is great if you have any muscular imbalances. - I had been doing a lot of hypertrophy sessions but mixing things up now by lowering ... Seated Machine Row💪🏼
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A great exercise to build your back without putting any pressure on your lower back.The option of performing the exercise using a single arm is great if you have any muscular imbalances.
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I had been doing a lot of hypertrophy sessions but mixing things up now by lowering reps in the range of 3-6 a few days a week💥 (Strong face game👌🏼)
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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A great alternative to the Military/Barbell Overhead Press 🏼 - Hex Bar Shoulder Press - This variation may benefit anyone who gets some shoulder discomfort from a normal barbell press.With a neutral (hammer) grip as well as being able to play around with an angle that suits you,it definitely ... A great alternative to the Military/Barbell Overhead Press 🙌🏼
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Hex Bar Shoulder Press
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This variation may benefit anyone who gets some shoulder discomfort from a normal barbell press.With a neutral (hammer) grip as well as being able to play around with an angle that suits you,it definitely changes things up 👊🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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I always look to include some unilateral work on my strength days🏼This was tough - Single Leg Squat off a Box - For me the fundamentals of strength work comes from bilateral exercises like squats and deadlifts.However as a sportsman,working on single leg exercises has benefitted ... I always look to include some unilateral work on my strength days👌🏼This was tough💥
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Single Leg Squat off a Box
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📝For me the fundamentals of strength work comes from bilateral exercises like squats and deadlifts.However as a sportsman,working on single leg exercises has benefitted me in how I function on the pitch.Unilateral work will also develop your stabilising muscles and I believe plays a huge part in preventing injuries.
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Throughout the movement keep all your weight on the leg on the box/platform and only touch your heel on the ground and drive back up.A great wholebody exercise with the addition of the plate,it will also help develop that core🔥
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3 sets of 8 each leg (20kg plate optional)
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Hex Bar Shrugs🏼 - I had been using a barbell recently for some trap work but the neutral hand grip on the hex bar allows for a much more comfortable position.It also helps me to focus on retracting my scaps for the lift.Brace your core and squeeze the bar up and hold for a sec at the top🏼 - 3 ... Hex Bar Shrugs👍🏼
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I had been using a barbell recently for some trap work but the neutral hand grip on the hex bar allows for a much more comfortable position.It also helps me to focus on retracting my scaps for the lift.Brace your core and squeeze the bar up and hold for a sec at the top👊🏼
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💥3 sets of 10 reps💥
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Nice finisher to my ‘Push’ Hypertrophy session today 🏼 - Plate Squeeze/Front Raise - Hitting both the chest and shoulders it wasn’t long before I started fatiguing on this one.Squeezing the plate as tightly as you can ensures your pecs are constantly under tension and the added movement ... Nice finisher to my ‘Push’ Hypertrophy session today 👊🏼
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Plate Squeeze/Front Raise
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Hitting both the chest and shoulders it wasn’t long before I started fatiguing on this one.Squeezing the plate as tightly as you can ensures your pecs are constantly under tension and the added movement of the front raise means the anterior delts get a serious workout🔥🔥
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Superset:
DB Incline Bench • 4 sets of 8
Plate Squeeze/Front Raise • 4 sets of 15 .
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Some high reps to finish today’s leg session - Leg Press - My starting position here is feet roughly shoulder width apart and just below the middle of the platform where I feel it predominantly in my quads and also hamstrings to a lesser degree. - 3 sets of 20 reps 🏼 . . . . . #fitness ... Some high reps to finish today’s leg session 🔥
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Leg Press
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My starting position here is feet roughly shoulder width apart and just below the middle of the platform where I feel it predominantly in my quads and also hamstrings to a lesser degree.
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3 sets of 20 reps 👊🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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 #TBT 1989 Musgrave Park - Curtain raiser to @munster_rugby v @allblacks
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#TBT 1989 Musgrave Park - Curtain raiser to @munster_rugby v @allblacks #TBT 1989 Musgrave Park - Curtain raiser to @munster_rugby v @allblacks
Give these a go to feel that extra stretch in your pecs🏼 - Incline Dumbbell Fly - These will primarily hit your chest but also activates your shoulders and biceps.Control the speed of movement and ideally have a slight bend in your elbows to take the pressure off your shoulders.(I know ... Give these a go to feel that extra stretch in your pecs👌🏼
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Incline Dumbbell Fly
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These will primarily hit your chest but also activates your shoulders and biceps.Control the speed of movement and ideally have a slight bend in your elbows to take the pressure off your shoulders.(I know I have a bit more than a slight bend but this felt right).A nice little variation to the normal fly is the 2 second pause at the bottom.
Time under tension = 👍🏼 By the end of the set you can really feel those short isometric holds take their toll🔥
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3 sets of 8-10 reps .
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Progression!!Accomplished the standing rollouts today but need to keep my lower back tighter at end of range of movement. - Make sure it is a controlled motion as you roll out so there’s no sudden collapsing at the base of your back.My 2nd rep was not that pretty!! . . . . . #fitness #igers ... Progression!!Accomplished the standing rollouts today but need to keep my lower back tighter at end of range of movement.
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Make sure it is a controlled motion as you roll out so there’s no sudden collapsing at the base of your back.My 2nd rep was not that pretty!!
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Next step on the way to standing rollouts 🏼 - Weighted Ab Wheel Rollouts - Keep your core switched on throughout the movement to avoid arching of the lower back as you roll out.Just before your body touches the floor drag the wheel back to the starting position. - 3 sets of 12-15 controlled ... Next step on the way to standing rollouts 👍🏼
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Weighted Ab Wheel Rollouts -
Keep your core switched on throughout the movement to avoid arching of the lower back as you roll out.Just before your body touches the floor drag the wheel back to the starting position.
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🔥3 sets of 12-15 controlled reps 🔥
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Upping my Ab game with these 2 exercises - Weighted Swiss Ball Plank and Plate Side Raises with Press - Looking ...
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Upping my Ab game with these 2 exercises - Weighted Swiss Ball Plank and Plate Side Raises with Press - Looking for good stability on both exercises by ensuring core is switched on.Did these as part of an extended Abs session🏼 - 15 clockwise circles with elbows on Swiss ball followed by ... Upping my Ab game with these 2 exercises -
Weighted Swiss Ball Plank and Plate Side Raises with Press
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Looking for good stability on both exercises by ensuring core is switched on.Did these as part of an extended Abs session👊🏼 -
15 clockwise circles with elbows on Swiss ball followed by 15 anti-clockwise.
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12-15 reps each side on the plate side raises
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Keep an eye out on my stories for the full circuit
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Another exercise from my upper strength session yesterday 🏼 - Weighted Press-ups - I hadn’t done these in a long time but they’re a great variation to include every now and then. This primarily will be working your chest but your whole body is working so you are stabilised throughout ... Another exercise from my upper strength session yesterday 👌🏼
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Weighted Press-ups -
I hadn’t done these in a long time but they’re a great variation to include every now and then.
This primarily will be working your chest but your whole body is working so you are stabilised throughout the movement.You need to start by bracing from your toes to your head (as you can see mine nearly exploded!!).Ensure you squeeze your glutes and maintain a strong core to prevent any dipping in your lower back.
I hadn’t planned on dropsets but threw them in on the last 3 sets👇🏼
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Aim for 5 sets of 3-5 reps as heavy as you can (then unload plate by plate doing as many as you can)
I started my sets with 65kg (2 x 25kg plates + 15kg) 👊🏼
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Great to be on board with @optimumnutrition_ie @optimumnutrition_uk 🏼 • ON gave me Protein Whipped Bites to try and I’m loving their great taste and texture.They are so light and creamy and an easy way to up your protein intake with 20g in each pack,whilst satisfying those sweet cravings ... Great to be on board with @optimumnutrition_ie @optimumnutrition_uk 👍🏼

ON gave me Protein Whipped Bites to try and I’m loving their great taste and texture.They are so light and creamy and an easy way to up your protein intake with 20g in each pack,whilst satisfying those sweet cravings 🙌🏼
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#TeamON #Sponsored #ProteinWhippedBites
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Hypertrophy Leg Day - Single Leg RDL - Mixing up my session with some single leg work and bilateral exercises. Start with a slight bend in your knee and lower the bar whilst keeping it close to your leg on the way down.Retract your shoulder blades to ensure you maintain a nice flat back.By ... Hypertrophy Leg Day 🔥
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Single Leg RDL
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Mixing up my session with some single leg work and bilateral exercises.
Start with a slight bend in your knee and lower the bar whilst keeping it close to your leg on the way down.Retract your shoulder blades to ensure you maintain a nice flat back.By not allowing the non-standing leg to externally rotate as you lift it,will help your pelvis should stay in a neutral position throughout the lift.
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4 sets of 10 reps on each leg 👊🏼 Head over to my stories to see some more exercises from today’s session 🏋🏼‍♂️
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Some hamstring strengthening work to finish today’s session🏼 - Isometric Glute Ham Raise with Dumbbell Row - This exercise can be tailored depending on whether you are a beginner or have been doing these for a while.The further your upperbody is away from the apparatus,the tougher ... Some hamstring strengthening work to finish today’s session👌🏼
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Isometric Glute Ham Raise with Dumbbell Row -
This exercise can be tailored depending on whether you are a beginner or have been doing these for a while.The further your upperbody is away from the apparatus,the tougher it is.Here I start with a slight bend in my knees and with the mid point of my quads on the pads.Squeeze your hamstrings and glutes to take pressure off your lower back.Start without dumbbells if you’re new to it and build up the weight,the stronger you feel 👊🏼
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3 Sets of 30 seconds
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Using these alongside my heavier shoulder exercises like Arnies and Barbell Shoulder Press - Single Arm Plank with Cable Variations - These are a great addition to a superset.Under fatigue you need to work hard by bracing your core to ensure the cable weight doesn’t put you off balance. - Aim ... Using these alongside my heavier shoulder exercises like Arnies and Barbell Shoulder Press -
Single Arm Plank with Cable Variations💥
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These are a great addition to a superset.Under fatigue you need to work hard by bracing your core to ensure the cable weight doesn’t put you off balance.
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Aim for 12-15 controlled reps on each exercise (Use a weight that you feel you’ve another 3-4 reps in you at the end)
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Twinning @adidaslondon <span class="emoji emoji1f44c"></span>🏼 #nmd #stansmith #ImOnTheRight
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Twinning @adidaslondon 🏼 #nmd #stansmith #ImOnTheRight Twinning @adidaslondon 👌🏼
#nmd #stansmith #ImOnTheRight
What you saying @mikephillips009 ?
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What you saying @mikephillips009 ? What you saying @mikephillips009 ?
Came across this nice alternative to a standard shoulder press the other day🏼 - Kettlebell Shoulder Press with Cable Hold - Not only a great exercise to develop strength and stability in the shoulders but the addition of the cable weight forces your core to be active and strong throughout ... Came across this nice alternative to a standard shoulder press the other day👌🏼
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Kettlebell Shoulder Press with Cable Hold
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Not only a great exercise to develop strength and stability in the shoulders but the addition of the cable weight forces your core to be active and strong throughout the lift.💥Always working the core!!💥
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Don’t neglect your Abs🏼 - I always try to include 15/20 mins of isolation Ab work at the end of an upperbody session every 2nd day. - A combination of weighted and body weight exercises give me the best results.Slow and controlled as well as holding the contraction phase for a second,ensure ... Don’t neglect your Abs👌🏼
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I always try to include 15/20 mins of isolation Ab work at the end of an upperbody session every 2nd day.
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A combination of weighted and body weight exercises give me the best results.Slow and controlled as well as holding the contraction phase for a second,ensure you get the most out of each rep 💥
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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Dumbbell Pullover - A nice exercise that hits your chest,lats and triceps - If you are new to this exercise,either have someone spotting you or go very light on the weight until you are used to the movement.(Mind that face!!) Your starting position is with your hands directly above your ... Dumbbell Pullover - A nice exercise that hits your chest,lats and triceps -
If you are new to this exercise,either have someone spotting you or go very light on the weight until you are used to the movement.(Mind that face!!)
Your starting position is with your hands directly above your face and then slowly lower the weight until you hit the bottom of your range of motion.Brace your whole body and return weight to starting position.
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#fitness #igers #gainz #athlete #motivation #healthylifestyle #weights #health #training #hardwork #igdaily #gym #fitspo #fitfam #goals #workout #fit #bodybuilding #muscles #fitlifestyle #positive #exercise #goalsetting #fitnessaddict #igfitness #igbodybuilding #physique
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