ジーニー・チェンマイのインスタグラム(thejeanniemai) - 9月5日 23時08分

I used to RUN from heavy weights like ?? bcuz I was sooo afraid of "getting buff" or "looking like a dude". Not tuhday hunnay. After 9 months of consuming healthy calories to bulk my bod, I'm now lifting heavy to shape & slowwly build muscle to get stronger. #WorkInProgress! 3-4 days a week I focus on Mai BLD- back, legs, and donk ?. My trainer @amrosefitness 's MUST DO muscle groups to build that belfie?: 1. Bench Squats (95-115 lbs) 12 reps - 4 sets ⠀⠀⠀⠀⠀⠀⠀⠀
2. Hip Thrusters (95 lbs)16-18 reps - 4 sets (but my goal is to build up to 6 sets, and I WILL lift my own body weight in Jesus name ha!)
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3. Cable Kickbacks (30 lbs) x 12 each leg - 4 sets ⠀⠀⠀⠀⠀⠀⠀⠀
4. Deadlifts (115 lbs) x 12 reps - 4 sets (I struggle tho at 8...gotta build my weak-for-now "lillies", what I call my hand callouses. More later ?)
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Here's what I've learned:
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1. Bench Squats: Clean up form, watch them knees, get low to see that femur (thigh bone) parallel to the floor. (Twerkers rejoice ?)
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2. Hip Thrusters: QWEEN of building booty, hamstrings, back muscle. @Amrosefitness says there's nothing better for dat ass baby?! This excercise gives you optimal hip extension- power in your glutes, the most powerful muscles in ur bod. Enjoy this one yo. I started at 2 sets, moving now to 4. Increase the weights as you move along, build up to do 3-6 sets. If I can do it, so can you.
**Biggest prob w/ Hip Thrust is using weight that's too light. Don't waste your effort! Your glutes are strong; you need to lift heavy! Your mind is ready, PROVE IT.
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3. Cable kickback: Targets all 3 glutes (minimus, medius & maximus), hammies, low-back, builds the BOOTY SHELF. Not there yet but I'll show u when I can hold ur drink haaa?
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4. Deadlifts: legit Mai fave exercise of all time ? All-bawdy, all day. DLs train from your feet to your hands and everything in between ??
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Lmk if this helps! Comment below what you want more of in Mai next video. It motivates ME watching baes tear it up in workout vids so lmk how mine can help you. All my sweaty luv to @benshaniproductions for making every angle count ?️ ?? #maimotivation #metime @hvyindustry

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