health and Beauty 4Ever

  CHEST SHOULDERS TRICEPS WORKOUT DETAILS 💪 Target Muscles: Shoulders, Triceps, Biceps ⏱ Duration: 40 Min 45-60 sec work | 20 sec rest | Crazy 8s Burnout Finisher | Day 20 - 6 Week Build 0:00 - Intro BLOCK 1 0:32 - Kneeling Shoulder Press 1:36 - Skull Crushers 2:41 - Concentration Curl (Right) 3:46 - Concentration Curl (Left) 4:51 - Neutral Shoulder Press 5:56 - Tricep Kickback (Right) 7:05 - Tricep Kickback (Left) 8:06 - Preacher Curl (Right) 9:11 - Preacher Curl (Left) 10:17 - Round 2 (repeat) BLOCK 2 20:51 - Rear Delt Fly 21:28 - Alt Bicep Curls 22:18 - Tricep Extension (Right) 22:59 - Lateral Raise (Right) 23:45 - Tricep Extension (Left) 24:23 - Lateral Raise (Left) 25:12 - Hammer Curl Holds 25:49 - Alt Front Raise 26:40 - Round 2 (repeat) FOREARM BLOCK 33:17 - Inner Wrist Curls 34:22 - Forward Wrist Curls 35:27 - Wrist Curls 36:33 - Round 2 (repeat) FINISHER 39:40 - Crazy 8s Shoulder Burnout Finisher Have a great workout!👊

  Ingredients 2   tablespoons   extra virgin olive oil 2   cups   carrots   peeled and sliced 1   cup   parsnips   peeled and sliced 1   cup   celery ribs   sliced ½   cup   onion   diced 1   leek   halved lengthwise, sliced, and rinsed 4   garlic cloves   minced 1   teaspoon   kosher salt ½   teaspoon   freshly ground black pepper 2   chicken breasts   skinless and boneless 2   sprigs fresh thyme 2   sprigs dried or fresh tarragon 1   bay leaf 5   cups   low-sodium chicken broth ¼   cup   roughly chopped fresh parsley/cilantro Instructions Heat oil in a large pot over medium heat. Add the carrots, parsnips, celery, leek, and onion. Cook for 4-5 minutes, stirring frequently. Add garlic, salt, and pepper, and cook for another minute. Add thyme, tarragon, bay leaf, chicken, and broth. Bring to a boil, then reduce the heat to low an...

  💪 Target Muscles: Chest, Bach, Legs, Shoulders, Biceps, Triceps, Abs ⏱ Duration: 45 Min 40-60 sec work | 20 sec rest | Superset Finisher | Day 19 - 6 Week Build 0:00 - Intro BLOCK 1 0:32 - Pre Set Iso Hold 0:51 - Alt Rows 1:52 - Heel Elevated Squats 2:30 - Heel Elevated Squats Drop Set 3:17 - Neutral Chest Press 3:46 - Chest Fly 4:36 - Kneeling Curls with Hammer Eccentric 5:37 - Alt Tricep Kickback 6:36 - Neutral Shoulder Press 7:40 - Hollow Hold Bicycles 8:36 - Dumbbell Calf Raises 9:36 - Pullovers 10:36 - Split Squat (Right) 11:36 - Split Squat (Left) 12:36 - Alt Low Fly 13:11 - Incline Hex Press 14:01 - Iso Hold with Outer Curl (Right) 14:52 - Iso Hold with Outer Curl (Left) 15:41 - Skull Crushers 16:11 - Close Grip Press 17:00 - Lateral Raises 17:36 - Lateral Raises Drop Set 18:29 - Press Hold with Flutter Kicks 19:27 - Stiff Leg Deadlifts 20:26 - Bent Arm Raises 21:27 - Alt Reverse Lunges 22:26 - Kneeling to Standing Hammer Curls 23:37 - Rou...

  Ingredients 1   pound   ground beef 1/2   cup   celery   2 stalks, chopped 1/2   cup   onion   chopped 1/2   cup   green pepper   (1/2 pepper), chopped 1   Tablespoon   Cajun spice 1   teaspoon   thyme 1   teaspoon   oregano 1   teaspoon   salt   or to taste 1   cup   white long grain rice 1   cup   beef broth parlsey and green onion to garnish Instructions Set the Instant Pot on Saute and let it heat for 2 minutes. Add the ground beef and stir, breaking it up into smaller pieces. Cook for 5 minutes. Add the celery, onion and green pepper. Stir to combine and cook for another 3 minutes, then turn the pressure cooker off. If you want to drain the grease out of the Instant Pot do it now. I don’t bother. Deglaze the Instant Pot if necessary. I don’t find it necessary with this dish – but check to be sure. If there are bits of browned meat or vegetables stuck to the...

  POSTERIOR CHAIN WORKOUT DETAILS 💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 45 Min 40-120 sec work | 20-25 sec rest | Finisher | Day 18 - 6 Week Build 0:00 - Intro BLOCK 1 - Upper Body 0:32 - Rotational Row (Right) 1:32 - Rotational Row (Left) 2:32 - Superman Pulldowns 3:32 - Pronated Rear Delt Fly 4:33 - Straight Arm Push Back (Right) 5:32 - Straight Arm Push Back (Left) 6:33 - Quadruped Row (Right) 7:33 - Quadruped Row (Left) 8:32 - Single Dumbbell Pullover 9:30 - Round 2 (repeat) BLOCK 2 - Lower Body 19:36 - Elevated Glute Bridge 20:24 - Single Leg Glute Bridge (Right) 21:11 - Single Leg Glute Bridge (Left) 22:22 - Rear Foot Elevated Split Squat (Right) 23:27 - Rear Foot Elevated Split Squat (Left) 24:31 - Sumo Deadlift 25:36 - Straddle RDL 26:41 - Lying Dumbbell Hamstring Curl 27:46 - Dumbbell Stairmaster 28:45 - Round 2 (repeat) FINISHER 38:03 - Alt Row Variation with RDL Have a great workout!👊