@gainsbybrains

Workout Vids & Life Bits @gainsbybrains

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

http://www.gainsbybrains.com/

LEGS + GLUTES let’s gooo!☺️💯 Moderate rep ranges with the goal of building those muscles
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1️⃣ lateral squat | 4 x 12 full reps 
2️⃣ db split squat (with elevated front foot) | 4 x 10 - 12 per side
3️⃣ cable hip thrust | 3 x 12 - 15
4️⃣ (banded) hip abduction | 4 x 20 - 25
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Elevating your front foot with the split squat increases the range of motion!🤗
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🎶 song: never gonna fail - killrude
@gainsbybrains

LEGS + GLUTES let’s gooo!☺️💯 Moderate rep ranges with the goal of building those muscles - 1️⃣ lateral squat | 4 x 12 full reps 2️⃣ db split squat (with elevated front foot) | 4 x 10 - 12 per side 3️⃣ cable hip thrust | 3 x 12 - 15 4️⃣ (banded) hip abduction | 4 x 20 - 25 - Elevating your front foot with the split squat increases the range of motion!🤗 - 🎶 song: never gonna fail - killrude

Having the absolute best day in Amsterdam with the lovely @beccasillsfit ☺️💕
@gainsbybrains

Having the absolute best day in Amsterdam with the lovely @beccasillsfit ☺️💕

If you’re like me and you don’t have the patience to wait for delivery after making an order.. 🙊💕 then I have some good news!! Women’s Best products are now available @hollandandbarrett_nl in the Netherlands!!☺️ YAY!!🙌
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💗with my girl @nochtlii #womensbest #sp #hollandandbarrett
@gainsbybrains

If you’re like me and you don’t have the patience to wait for delivery after making an order.. 🙊💕 then I have some good news!! Women’s Best products are now available @hollandandbarrett nl in the Netherlands!!☺️ YAY!!🙌 - 💗with my girl @nochtlii #womensbest #sp #hollandandbarrett

🔥BUILDING THAT BACK💪 This workout video includes multijoint rowing & pull-down movements, as well as a single-joint movement targeting your back
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For my complete training and nutrition program, check out: @gainsbybrainsguide (or link in bio!)🥰
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1️⃣ t-bar row | 3 x 10 - 12 
2️⃣ kneeling cable pulldown | 3 x 10 - 12
3️⃣ bent over barbell row | 3 x 10 - 12
4️⃣ straight arm cable pulldown (single-joint movement) | 3 x 12 - 15
5️⃣ facepulls | 3 x 12
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Make sure to double tap ❤️ and SAVE if you love the workout videos and want to try it later!
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song: sun goes down - aiyo
@gainsbybrains

🔥BUILDING THAT BACK💪 This workout video includes multijoint rowing & pull-down movements, as well as a single-joint movement targeting your back - For my complete training and nutrition program, check out: @gainsbybrainsguide (or link in bio!)🥰 - 1️⃣ t-bar row | 3 x 10 - 12 2️⃣ kneeling cable pulldown | 3 x 10 - 12 3️⃣ bent over barbell row | 3 x 10 - 12 4️⃣ straight arm cable pulldown (single-joint movement) | 3 x 12 - 15 5️⃣ facepulls | 3 x 12 - Make sure to double tap ❤️ and SAVE if you love the workout videos and want to try it later! - song: sun goes down - aiyo

Targeting shoulders + arms with this workout video!💪 Make sure to double tap ❤️ if you love the workout videos!
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🥰 for my complete training and nutrition program, see: @gainsbybrainsguide or link in bio!
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A. half kneeling single-arm db press | 3 x 10 - 12 per side
B1. tricep pushdown | 3 x 12 - 15
B2. cable curls | 3 x 12 - 15
C. lateral raise with static hold | 4 x 10 per side 
D. close grip incline push-ups | 3 x 10 - 12
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B1 & B2 are supersets! First perform set 1 of B1, then move on to set 1 of B2 with no to minimal rest in between the sets. After performing the sets, you can take a break before moving on to the 2nd superset!☺️
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🎶 song: I’ll have the usual - basixx
@gainsbybrains

Targeting shoulders + arms with this workout video!💪 Make sure to double tap ❤️ if you love the workout videos! - 🥰 for my complete training and nutrition program, see: @gainsbybrainsguide or link in bio! - A. half kneeling single-arm db press | 3 x 10 - 12 per side B1. tricep pushdown | 3 x 12 - 15 B2. cable curls | 3 x 12 - 15 C. lateral raise with static hold | 4 x 10 per side D. close grip incline push-ups | 3 x 10 - 12 - B1 & B2 are supersets! First perform set 1 of B1, then move on to set 1 of B2 with no to minimal rest in between the sets. After performing the sets, you can take a break before moving on to the 2nd superset!☺️ - 🎶 song: I’ll have the usual - basixx

tiiime for a lil update about the 66 challenge!🤗 The main thing so far is that I realised that structure and routine makes me feel soo much better👏 Not going to lie, it definitely has been difficult and I missed some days🙊, but I keep giving it my best effort! How are you doing with your goals?🥰 day 46/66 #gymshark66
@gainsbybrains

tiiime for a lil update about the 66 challenge!🤗 The main thing so far is that I realised that structure and routine makes me feel soo much better👏 Not going to lie, it definitely has been difficult and I missed some days🙊, but I keep giving it my best effort! How are you doing with your goals?🥰 day 46/66 #gymshark66

Ready for a BRUTAL leg workout?😩🙌 Heavy compound lifts for the win, let’s get it
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Make sure to double tap ❤️ if you love the workout videos!
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1️⃣ overhead bulgarian split squat w/ plate | 3 x 10 - 12 per leg
2️⃣ static lunges | 3 x 10 per leg
3️⃣ sumo deadlift | 4 x 8 - 10
4️⃣ romanian deadlift | 3 x 12
5️⃣ box squat | 3 x 8 - 10
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song: streetlite - sum wave
💯 for my complete training and nutrition guide: @gainsbybrainsguide (or link in bio)
@gainsbybrains

Ready for a BRUTAL leg workout?😩🙌 Heavy compound lifts for the win, let’s get it - Make sure to double tap ❤️ if you love the workout videos! - 1️⃣ overhead bulgarian split squat w/ plate | 3 x 10 - 12 per leg 2️⃣ static lunges | 3 x 10 per leg 3️⃣ sumo deadlift | 4 x 8 - 10 4️⃣ romanian deadlift | 3 x 12 5️⃣ box squat | 3 x 8 - 10 - song: streetlite - sum wave 💯 for my complete training and nutrition guide: @gainsbybrainsguide (or link in bio)

Upper body work!💪 Training upper body is the best, let me know if you agree🙊 with my @womensbest amino & energy in ice tea peach!🥰 their valentine sale is still valid, buy 1 and get 1 on their bestsellers🙌 #womensbest #sp -
make sure to double tap ❤️ if you love the workout videos!
-
1️⃣ incline press w/ neutral grip | 4 x 10 - 12 
2️⃣ cable lateral raises | 3 x 12 - 15 per side
3️⃣ single-arm cable pulldown | 3 x 12 - 15 per side
4️⃣ chest supported dumbbell row | 4 x 10 - 12
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song: reputation - lvly (chez remix)
💪 for my complete training and nutrition program, check out: @gainsbybrainsguide (or link in bio!)
@gainsbybrains

Upper body work!💪 Training upper body is the best, let me know if you agree🙊 with my @womensbest amino & energy in ice tea peach!🥰 their valentine sale is still valid, buy 1 and get 1 on their bestsellers🙌 #womensbest #sp - make sure to double tap ❤️ if you love the workout videos! - 1️⃣ incline press w/ neutral grip | 4 x 10 - 12 2️⃣ cable lateral raises | 3 x 12 - 15 per side 3️⃣ single-arm cable pulldown | 3 x 12 - 15 per side 4️⃣ chest supported dumbbell row | 4 x 10 - 12 - song: reputation - lvly (chez remix) 💪 for my complete training and nutrition program, check out: @gainsbybrainsguide (or link in bio!)

swipe for my HIIT routine on the treadmill🏃‍♀️
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▪️ 5/10 minute warm-up by walking at brisk walking pace🤗
▪️ 30 sec sprints @ 70% intensity
▪️ 1 minute walking at brisk walking pace
▪️ 30 sec sprints @ 80% intensity
▪️ 1 minute walking at brisk walking pace
▪️ 5-10 rounds (depends on cardiovascular health) of 30 sec sprints @ 90% intensity followed by 1 minute of walking at brisk walking pace!
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aaand you’re done!💯 It takes a few seconds before the treadmill is at the right pace after changing it, I use this time to rest completely☺️
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Outfit is the pro-perform set by @gymsharkwomen - launches soon!❤️
song: keeping love alive - martin carlberg
💪 for my complete training and nutrition guide: @gainsbybrainsguide (or link in bio!)
@gainsbybrains

swipe for my HIIT routine on the treadmill🏃‍♀️ - ▪️ 5/10 minute warm-up by walking at brisk walking pace🤗 ▪️ 30 sec sprints @ 70% intensity ▪️ 1 minute walking at brisk walking pace ▪️ 30 sec sprints @ 80% intensity ▪️ 1 minute walking at brisk walking pace ▪️ 5-10 rounds (depends on cardiovascular health) of 30 sec sprints @ 90% intensity followed by 1 minute of walking at brisk walking pace! - aaand you’re done!💯 It takes a few seconds before the treadmill is at the right pace after changing it, I use this time to rest completely☺️ - Outfit is the pro-perform set by @gymsharkwomen - launches soon!❤️ song: keeping love alive - martin carlberg 💪 for my complete training and nutrition guide: @gainsbybrainsguide (or link in bio!)

LEGS LEGS LEGS! Absolutely love to start the week STRONG☺️👏 This session is mainly focussed on building those quads! Yess!
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don’t forget to SAVE and double tap ❤️ if you like the workout videos! The details👇
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A. front squat | 3 x 10 - 12
B. goblet squat | 4 x 15
C. bulgarian split squat | 3 x 10 - 12 per side 
D1. leg press (regular or wide stance) | 4 x 15
D2. leg press (narrow stance) | 4 x 15🔥
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D1 and D2 are supersets! Start with 15 reps on the leg press with regular or wide stance, then immediately perform 15 reps with narrow stance. After finishing 15 reps with the narrow stance, you can take a break before starting with the second superset!🤗
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song: tropical storm - cospe remix
💪 for my complete training and nutrition program: @gainsbybrainsguide (or link in bio!)
@gainsbybrains

LEGS LEGS LEGS! Absolutely love to start the week STRONG☺️👏 This session is mainly focussed on building those quads! Yess! - don’t forget to SAVE and double tap ❤️ if you like the workout videos! The details👇 - A. front squat | 3 x 10 - 12 B. goblet squat | 4 x 15 C. bulgarian split squat | 3 x 10 - 12 per side D1. leg press (regular or wide stance) | 4 x 15 D2. leg press (narrow stance) | 4 x 15🔥 - D1 and D2 are supersets! Start with 15 reps on the leg press with regular or wide stance, then immediately perform 15 reps with narrow stance. After finishing 15 reps with the narrow stance, you can take a break before starting with the second superset!🤗 - song: tropical storm - cospe remix 💪 for my complete training and nutrition program: @gainsbybrainsguide (or link in bio!)

rainy days in Amsterdam🌧 enjoying my rest day walking around the city with my @womensbest amino & energy!💗
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#womensbest is currently having a valentines sale where you buy 1 get 1 on their bestsellers yaaass!🥰 My personal fav products are the amino & energy (usually have this before or during my workouts for some extra energy💥), pre-workout (when I need that extra extra push), vegan protein (to help me with getting enough protein in) and creatine!👏 #partnership -
What did you guys train today? Or did you enjoy a rest day as well?🤗
@gainsbybrains

rainy days in Amsterdam🌧 enjoying my rest day walking around the city with my @womensbest amino & energy!💗 - #womensbest is currently having a valentines sale where you buy 1 get 1 on their bestsellers yaaass!🥰 My personal fav products are the amino & energy (usually have this before or during my workouts for some extra energy💥), pre-workout (when I need that extra extra push), vegan protein (to help me with getting enough protein in) and creatine!👏 #partnership - What did you guys train today? Or did you enjoy a rest day as well?🤗

⏩ swipe for an upper body workout! It’s time for a push day targeting shoulders, chest and triceps. Loooved this workout!👏 Compound exercises are always a staple in my routine. Let’s get it!!☺️
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Make sure to double tap ❤️ if you love the workout videos
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1️⃣ seated db shoulder press | 3 x 10 - 12
2️⃣ lateral raise into front raise | 3 x 12
3️⃣ bench press | 3 x 10 - 12
4️⃣ single-arm cable chest fly | 3 x 12 per side
5️⃣ bench dips | 3 x 12 - 15
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For the bench dips, you can make the exercise easier by bending more at your knees (and make it harder by extending your feet)! Try to keep your body close to the bench at all times 🤗
-
song: keeping love alive - martin carlberg
💪 for my complete training and nutrition program, see: @gainsbybrainsguide (or link in bio!)
@gainsbybrains

⏩ swipe for an upper body workout! It’s time for a push day targeting shoulders, chest and triceps. Loooved this workout!👏 Compound exercises are always a staple in my routine. Let’s get it!!☺️ - Make sure to double tap ❤️ if you love the workout videos - 1️⃣ seated db shoulder press | 3 x 10 - 12 2️⃣ lateral raise into front raise | 3 x 12 3️⃣ bench press | 3 x 10 - 12 4️⃣ single-arm cable chest fly | 3 x 12 per side 5️⃣ bench dips | 3 x 12 - 15 - For the bench dips, you can make the exercise easier by bending more at your knees (and make it harder by extending your feet)! Try to keep your body close to the bench at all times 🤗 - song: keeping love alive - martin carlberg 💪 for my complete training and nutrition program, see: @gainsbybrainsguide (or link in bio!)

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