Dr. Mike Israetel on Instagram: "45kg with ONE arm?! 🚀 🚀 Want to get stronger and build real muscle? COMMENT 'STRONG1'⁠ ⁠ 🎯 No fluff, just results. Comment 'STRONG1' below and get your free guide today! 💥⁠ ⁠ In this guide:⁠ ⁠ How do you choose exercises?⁠ What is proper lifting technique?⁠ How should you warm up?⁠ How heavy should you lift?⁠ How long should you rest between sets?⁠ How many sets should you do?⁠ How hard should you train?⁠ How often should you train?⁠ How should you progress?⁠

Ryan Rockefeller on Instagram: "Full workout: 100 arms circles 25 rockefellers 100 kicks 30 ball juggles Weight leg lifts 30 yearns (weighted press) 25x2 side planks 30x2 hip thrusts 75 plank dips 25 Arm dips This is a 6 pound ball #workout #resolution #rockefellermethod #bodgoals #2016"