Fitby room

Glutes & Hamstrings // wearing .official code “ROMY” to save 🤍 1. Hip thrust 3x 10 2. Rdl’s 3x 10 3. Step ups 3x 10 4. Hyperextensions 2x 10 5. Seated leg curl 3x 10

Never skip lat pulldowns// wearing code “ROMY” to save 🤍

Wearing code “ROMY” to save 🤍🤍 When you train, your workouts create tiny micro-tears in your muscle fibers. This might sound negative, but it’s actually how your body grows stronger. After your workout, your muscles begin a repair process and that’s where nutrition becomes crucial. Protein provides the essential building blocks (amino acids) your body needs to repair these small tears and rebuild the muscle thicker and stronger than before. Without enough protein and proper nutrition, your progress in the gym will be much slower, no matter how hard you train. So remember: you break your muscles down in the gym, but you build them back up in the kitchen. Consistent training + consistent nutrition = real gains.

Quick and Effective Upper-Body Workout (5 Exercises)// Fit: .official code “ROMY” to save 🤍 1. Incline Dumbbell Chest Press 3 × 10–12 | Chest 2. Machine Row 3 × 10–12 | Back 3. Lateral Raises 3 × 10–12 | Shoulders 4. Triceps Extension 3 × 10–12 | Triceps 5. Cable Curls 3 × 10–12 | Bicep

Glutes & Hamstrings // wearing code “ROMY” to save 🤍 🔎 Adapt seamless shorts XS 🔎 Adapt seamless jacket S 1. Hip thrust 2. Rdl’s 3. Step ups 4. Seated leg curl

Muscle mass matters more than most people think especially as you get older. and honestly, average muscle mass out there is pretty disappointing. // wearing .official code “ROMY” to save 🤍

All fit: code “ROMY” tk save 🤍 My 4-day workout split: Day 1: glutes & hamstrings Day 2: full upper body Day 3: glutes & quads Day 4: upper body (back focus)

Smith machine only glute workout// wearing .official code “ROMY” to save 🤍 1. Hip thrust 2. Rdl 3. Step ups

My fave back exercises// wearing code “ROMY” to save 🤍 > face pull > lat pulldown > SA db row

Just show up. // wearing .official code “ROMY” to save 🤍