@gainsbybrains

Workout Vids & Life Bits @gainsbybrains

Sophie | YouTube @gainsbybrains ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🦈 gymshark 💕 @womensbest Athlete 🏋️‍♀️ @gainsbybrainsguide   ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ GET MY GUIDE ⬇️

http://gainsbybrains.com/shop/gainsbybrainsguide

🔥AB WORKOUT🔥 love the combination of working on core strength, balance and coordination! definitely challenging🙈 I currently isolate my abs 1 or 2 times per week👏!
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DOUBLE TAP ❤️ for more ab workouts and TAG someone who needs to try this!
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1️⃣ hip lift | 3 x 12 
2️⃣ push up leg kick | 2 x 8 - 10 per side 
3️⃣ incline reverse bicycle crunch | 3 x 10 - 12
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💪 my training & nutrition guide: @gainsbybrainsguide (or link in bio)
song: unknown reality - dvine
@gainsbybrains

🔥AB WORKOUT🔥 love the combination of working on core strength, balance and coordination! definitely challenging🙈 I currently isolate my abs 1 or 2 times per week👏! - DOUBLE TAP ❤️ for more ab workouts and TAG someone who needs to try this! - 1️⃣ hip lift | 3 x 12 2️⃣ push up leg kick | 2 x 8 - 10 per side 3️⃣ incline reverse bicycle crunch | 3 x 10 - 12 - 💪 my training & nutrition guide: @gainsbybrainsguide (or link in bio) song: unknown reality - dvine

🔥LET’S BUILD THAT BACK🔥 I often add one horizontal and one vertical pull movement to my upper body workouts. If you’re short on time or want to increase intensity, you can implement antagonist supersets!👏 This is when you perform two exercises back to back of an opposing muscle group (for example, vertical pull as lat pulldown with vertical push as shoulder press & horizontal pull as db row with horizontal push as bench press) it’s intense & absolutely LOVE this technique!🤗
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aaaand, @womensbest is having their easter sale! 20% of everything with the code EASTER20, free protein chocolate and shipping at a certain order value💗
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DOUBLE TAP ❤️ for more back workout vids and TAG your training partner! The details of this workout
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1️⃣ cobra pulldown | 3 x 12 per side
2️⃣ straight arm cable pulldown | 3 x 15
3️⃣ single arm db row | 3 x 12 per side
4️⃣ bent over barbell row | 4 x 6 - 8
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song: confessions - dvine #womensbest #sp
@gainsbybrains

🔥LET’S BUILD THAT BACK🔥 I often add one horizontal and one vertical pull movement to my upper body workouts. If you’re short on time or want to increase intensity, you can implement antagonist supersets!👏 This is when you perform two exercises back to back of an opposing muscle group (for example, vertical pull as lat pulldown with vertical push as shoulder press & horizontal pull as db row with horizontal push as bench press) it’s intense & absolutely LOVE this technique!🤗 - aaaand, @womensbest is having their easter sale! 20% of everything with the code EASTER20, free protein chocolate and shipping at a certain order value💗 - DOUBLE TAP ❤️ for more back workout vids and TAG your training partner! The details of this workout - 1️⃣ cobra pulldown | 3 x 12 per side 2️⃣ straight arm cable pulldown | 3 x 15 3️⃣ single arm db row | 3 x 12 per side 4️⃣ bent over barbell row | 4 x 6 - 8 - song: confessions - dvine #womensbest #sp

1 YEAR TRANSFORMATION💪
there is around 5 kg/11 lb difference between the two photos - currently in my lean bulk and weighing 59 kg (164 cm). I tried to be as consistent as possible, focused on lifting HEAVY, eating good and training hard. Results take time, give it your all & enjoy the process. It’s all about feeling your best! LET’S GO!💯
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more about my training and nutrition guide: @gainsbybrainsguide (or link in bio)
@gainsbybrains

1 YEAR TRANSFORMATION💪 there is around 5 kg/11 lb difference between the two photos - currently in my lean bulk and weighing 59 kg (164 cm). I tried to be as consistent as possible, focused on lifting HEAVY, eating good and training hard. Results take time, give it your all & enjoy the process. It’s all about feeling your best! LET’S GO!💯 - more about my training and nutrition guide: @gainsbybrainsguide (or link in bio)

🔥AB WORKOUT🔥 having visible abs had a lot to do with your body fat percentage - or more specifically- how much fat tissue is covering your abdominal area. That is also why it’s often said that abs are revealed in the kitchen (by eating in a caloric deficit to decrease your body fat percentage)☺️
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DOUBLE TAP ❤️ FOR MORE AB WORKOUTS + TAG your training partner!!
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1️⃣ corkscrew | 2 x 10 per side
2️⃣ decline spiderman push ups | 2 x 1 rep short of failure 
3️⃣ tuck abs complex | 3 x 45 seconds
4️⃣ reverse plank | 45 - 60 seconds
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my training + nutrition guide: @gainsbybrainsguide (link in bio)💪
song: allegiance - dvine
@gainsbybrains

🔥AB WORKOUT🔥 having visible abs had a lot to do with your body fat percentage - or more specifically- how much fat tissue is covering your abdominal area. That is also why it’s often said that abs are revealed in the kitchen (by eating in a caloric deficit to decrease your body fat percentage)☺️ - DOUBLE TAP ❤️ FOR MORE AB WORKOUTS + TAG your training partner!! - 1️⃣ corkscrew | 2 x 10 per side 2️⃣ decline spiderman push ups | 2 x 1 rep short of failure 3️⃣ tuck abs complex | 3 x 45 seconds 4️⃣ reverse plank | 45 - 60 seconds - my training + nutrition guide: @gainsbybrainsguide (link in bio)💪 song: allegiance - dvine

working on building those round SHOULDERS🔥! full workout details down below💪 I often perform a few exercises for shoulders and combine it with other upper body muscle groups, either doing a full upper body workout or a push workout (shoulders, chest and triceps)☺️
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double tap ❤️ for more shoulder workouts! TAG your training partner!
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1️⃣ arnold press | 3 x 10 - 12
2️⃣ landmine shoulder press | 3 x 12 per side
3️⃣ 1 1/4 rep lateral raises | 3 x 10 - 12
4️⃣ cable rear delt fly (shown first) | 3 x 12 per side
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my guide: @gainsbybrainsguide or link in bio
song: streetlite - sum wave
@gainsbybrains

working on building those round SHOULDERS🔥! full workout details down below💪 I often perform a few exercises for shoulders and combine it with other upper body muscle groups, either doing a full upper body workout or a push workout (shoulders, chest and triceps)☺️ - double tap ❤️ for more shoulder workouts! TAG your training partner! - 1️⃣ arnold press | 3 x 10 - 12 2️⃣ landmine shoulder press | 3 x 12 per side 3️⃣ 1 1/4 rep lateral raises | 3 x 10 - 12 4️⃣ cable rear delt fly (shown first) | 3 x 12 per side - my guide: @gainsbybrainsguide or link in bio song: streetlite - sum wave

flower fields in the Netherlands🌸 where are you from?☺️ sunny vibes with my amino & energy by @womensbest (fav flavor at the moment is fruit fusion, definitely v sweet and reminds me of summer🌞) #womensbest #sp
@gainsbybrains

flower fields in the Netherlands🌸 where are you from?☺️ sunny vibes with my amino & energy by @womensbest (fav flavor at the moment is fruit fusion, definitely v sweet and reminds me of summer🌞) #womensbest #sp

LET’S BUILD THOSE LEGS🔥 full workout details below! Really enjoyed this higher intensity workout including unilateral work & different forms of resistance! Definitely challenged me😅
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DOUBLE TAP ❤️ for more leg workouts! tag your training partner
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1️⃣ bulgarian split squat | 3 x 10 - 12 per side
2️⃣ cable hip thrust | 4 x 12
3️⃣ sumo squat | 3 x 15
4️⃣ single leg elevated glute bridge | 3 x 12 
per side
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outfit: @gymshark camo leggings and flawless knit top
song: stay for now - ray
@gainsbybrains

LET’S BUILD THOSE LEGS🔥 full workout details below! Really enjoyed this higher intensity workout including unilateral work & different forms of resistance! Definitely challenged me😅 - DOUBLE TAP ❤️ for more leg workouts! tag your training partner - 1️⃣ bulgarian split squat | 3 x 10 - 12 per side 2️⃣ cable hip thrust | 4 x 12 3️⃣ sumo squat | 3 x 15 4️⃣ single leg elevated glute bridge | 3 x 12 per side - outfit: @gymshark camo leggings and flawless knit top song: stay for now - ray

🔥AB WORKOUT🔥 loved this session! One of the things I focus on with my ab workouts is breathing, by forcefully exhaling as I am contracting my abs. This makes such a difference
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double tap ❤️ if you want more ab workouts! TAG your training partner
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1️⃣ landmine roll out push up | 2 x 1 rep short of failure
2️⃣ hip lift into leg drop | 3 x 8 - 10
3️⃣ decline reverse crunch | 3 x 12
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💪 my guide: @gainsbybrainsguide 
song: unknown reality - dvine
@gainsbybrains

🔥AB WORKOUT🔥 loved this session! One of the things I focus on with my ab workouts is breathing, by forcefully exhaling as I am contracting my abs. This makes such a difference - double tap ❤️ if you want more ab workouts! TAG your training partner - 1️⃣ landmine roll out push up | 2 x 1 rep short of failure 2️⃣ hip lift into leg drop | 3 x 8 - 10 3️⃣ decline reverse crunch | 3 x 12 - 💪 my guide: @gainsbybrainsguide song: unknown reality - dvine

🔥GLUTES & HAMSTRINGS! All about those curves! I love adding unilateral exercises to my workouts as it helps with minimising or preventing muscular imbalances. Make sure to always start with your weaker side first (if you have one) and match the work with your stronger side!👏
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DOUBLE TAP ❤️ for more glutes and hamstring workouts & TAG your trainingspartner!
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1️⃣ landmine reverse lunge | 3 x 10 - 12 per side
2️⃣ B-stance RDL | 3 x 12 per side
3️⃣ cable leg curl | 3 x 12 - 15 per side
4️⃣ cable kickback | (shown first) 3 x 15 per side
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song: confessions - dvine
@gainsbybrains

🔥GLUTES & HAMSTRINGS! All about those curves! I love adding unilateral exercises to my workouts as it helps with minimising or preventing muscular imbalances. Make sure to always start with your weaker side first (if you have one) and match the work with your stronger side!👏 - DOUBLE TAP ❤️ for more glutes and hamstring workouts & TAG your trainingspartner! - 1️⃣ landmine reverse lunge | 3 x 10 - 12 per side 2️⃣ B-stance RDL | 3 x 12 per side 3️⃣ cable leg curl | 3 x 12 - 15 per side 4️⃣ cable kickback | (shown first) 3 x 15 per side - song: confessions - dvine

🔥 BACK WORKOUT my fav muscle group to train recently, especially since it makes such a positive difference for my posture! What’s your fav muscle group to train??
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DOUBLE TAP ❤️ if you want more back workouts & TAG your training partner
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1️⃣ bent over barbell row | 3 x 10 - 12
2️⃣ v-bar pulldown | 3 x 12
3️⃣ t-bar row | 3 x 12 - 15
4️⃣ single arm cable pulldown | 3 x 12 per side
5️⃣ (shown first) hyperextension | 3 x 12 - 15 ☺️
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🔥 for my complete training and nutrition guide @gainsbybrainsguide or link in bio 
song: allegiance - dvine
@gainsbybrains

🔥 BACK WORKOUT my fav muscle group to train recently, especially since it makes such a positive difference for my posture! What’s your fav muscle group to train?? - DOUBLE TAP ❤️ if you want more back workouts & TAG your training partner - 1️⃣ bent over barbell row | 3 x 10 - 12 2️⃣ v-bar pulldown | 3 x 12 3️⃣ t-bar row | 3 x 12 - 15 4️⃣ single arm cable pulldown | 3 x 12 per side 5️⃣ (shown first) hyperextension | 3 x 12 - 15 ☺️ - 🔥 for my complete training and nutrition guide @gainsbybrainsguide or link in bio song: allegiance - dvine

Let’s build those ARMS!💪 workout details down below - with my amino and energy by @womensbest ✨
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double tap ❤️ for more arm workout vids & TAG your training partner
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My approach to training arms is that I add one single exercise targeting the biceps and one targeting the triceps at the end of my workouts where they already work as secondary muscles assisting the primary muscles to complete an exercise☺️ But this time, I decided to pay some extra attention to my arms on my active rest day, instead of isolating them at the end of my workouts💯
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1️⃣ EZ-bar overhead triceps extension into tricep push up | 3 x 8 each exercise (superset)
2️⃣ wide grip tricep pushdown | 3 x 12 - 15
3️⃣ zottman curl | 3 x 12
4️⃣ single arm preacher curl | 3 x 12 per side🔥
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song: name tag - hallman remix #womensbest #sp
@gainsbybrains

Let’s build those ARMS!💪 workout details down below - with my amino and energy by @womensbest ✨ - double tap ❤️ for more arm workout vids & TAG your training partner - My approach to training arms is that I add one single exercise targeting the biceps and one targeting the triceps at the end of my workouts where they already work as secondary muscles assisting the primary muscles to complete an exercise☺️ But this time, I decided to pay some extra attention to my arms on my active rest day, instead of isolating them at the end of my workouts💯 - 1️⃣ EZ-bar overhead triceps extension into tricep push up | 3 x 8 each exercise (superset) 2️⃣ wide grip tricep pushdown | 3 x 12 - 15 3️⃣ zottman curl | 3 x 12 4️⃣ single arm preacher curl | 3 x 12 per side🔥 - song: name tag - hallman remix #womensbest #sp

⚠️ PLEASE READ! 
wanted to share some transformation photos that show the different stages of my personal fitness journey that resulted in where I am right now. Results don’t happen overnight, you have to believe in yourself and put in the work💪!!!
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1️⃣ left is at the end of my first bulk (May 2017) during which I gained a total of 22lb/9kg in 9/10 months. Right is at the end of my cut (Oct 2017)

2️⃣ left is at the end of my first bulk (May 2017), right is at the end of my reverse diet (Nov 2018)

3️⃣ left is at the end of my reverse diet (Nov 2018), right is 2 months into my current lean bulk (Jan 2019)☺️
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I combined everything that I learned and applied + experiences from coaching clients in the @gainsbybrainsguide - it explains everything you need to know including info on setting up and adjusting your nutrition & both a 4 and 5 day workout split of 15 weeks each👏
@gainsbybrains

⚠️ PLEASE READ! wanted to share some transformation photos that show the different stages of my personal fitness journey that resulted in where I am right now. Results don’t happen overnight, you have to believe in yourself and put in the work💪!!! - 1️⃣ left is at the end of my first bulk (May 2017) during which I gained a total of 22lb/9kg in 9/10 months. Right is at the end of my cut (Oct 2017) 2️⃣ left is at the end of my first bulk (May 2017), right is at the end of my reverse diet (Nov 2018) 3️⃣ left is at the end of my reverse diet (Nov 2018), right is 2 months into my current lean bulk (Jan 2019)☺️ - I combined everything that I learned and applied + experiences from coaching clients in the @gainsbybrainsguide - it explains everything you need to know including info on setting up and adjusting your nutrition & both a 4 and 5 day workout split of 15 weeks each👏


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