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@chubedan525:

𝐋â𝐦 𝐓𝐫í 𝐍𝐠𝐮𝐲ệ𝐧
𝐋â𝐦 𝐓𝐫í 𝐍𝐠𝐮𝐲ệ𝐧
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Region: VN
Saturday 05 July 2025 09:33:16 GMT
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kikihihi69
tớ tệ!! :
gần trường cấp 3 đại an
2025-07-18 14:43:51
0
hdiep28th7
𝐻𝑜𝑛𝑔 𝐷𝑖𝑒𝑝🫀 :
e xin cap vs
2025-07-09 08:33:18
0
_giahuy5118
Em Huy :
🥺🥺🥺
2025-07-07 10:17:55
0
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Other Videos

[4K+60FPS] Stranger things 🔦👾 #strangerthings #eleven #milliebobbybrown #seriesedit #fyp #aesthetic #ummiedite #explorepage✨
[4K+60FPS] Stranger things 🔦👾 #strangerthings #eleven #milliebobbybrown #seriesedit #fyp #aesthetic #ummiedite #explorepage✨


Legs babyyyy🤍🤍 finally adding some weights into my routine. I’ve been strictly doing lighter weights + more repetition for the sake of not putting too much pressure on my back but I would like to put on more muscle and we need to lift heavier for that. This is my starting point - I pushed myself to do sets of 12-15 and even 20 as some of the exercises felt like a lot on my back especially the squat rack. Warm up for about 5-10 mins! I did 20 reps of squats with just the barbell as a warm up along side some lunge stretches, hip circles, and leg swings. 4 sets of barbell squats Warm up set 15-20 reps with the barbell only And then 12-15 reps for the sets after ( I did 95 and stayed there) 3 sets Bulgarian split squat 12 reps each side (I did 10lbs) 3 sets of hip thrusts 15 reps (I did 95lbs) 3 sets Calf raises (reps till failure) Booty finisher: 2 sets total rest in between 45 seconds each. Do all exercises one side at a time. Banded clam shells Around the world (idk if this is the proper name lol) Kickbacks And lastly! 1 min plank
Legs babyyyy🤍🤍 finally adding some weights into my routine. I’ve been strictly doing lighter weights + more repetition for the sake of not putting too much pressure on my back but I would like to put on more muscle and we need to lift heavier for that. This is my starting point - I pushed myself to do sets of 12-15 and even 20 as some of the exercises felt like a lot on my back especially the squat rack. Warm up for about 5-10 mins! I did 20 reps of squats with just the barbell as a warm up along side some lunge stretches, hip circles, and leg swings. 4 sets of barbell squats Warm up set 15-20 reps with the barbell only And then 12-15 reps for the sets after ( I did 95 and stayed there) 3 sets Bulgarian split squat 12 reps each side (I did 10lbs) 3 sets of hip thrusts 15 reps (I did 95lbs) 3 sets Calf raises (reps till failure) Booty finisher: 2 sets total rest in between 45 seconds each. Do all exercises one side at a time. Banded clam shells Around the world (idk if this is the proper name lol) Kickbacks And lastly! 1 min plank
#giila #erevan #armenia
#giila #erevan #armenia
#اكسبلوررر
#اكسبلوررر


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