# @dellespeegle on Instagram - **Type:** Video - **Original URL:** https://www.instagram.com/p/CQ7Sp57h3m- - **Gondola URL:** https://gondola.cc/posts/14411541-dellespeegle-instagram - **Posted:** 2021-07-05T01:40:35.000+00:00 - **Account Owner:** Dani Elle Speegle (@dellespeegle) โ€” https://gondola.cc/dellespeegle ## Caption Happy 4th! ๐Ÿ‡บ๐Ÿ‡ธ Hope everyone had a swole day๐Ÿ’ช๐Ÿผ I LOVE doing these types of sessions on holidays - I donโ€™t know - just feels right๐Ÿ˜Ž #feedthemuscles ๐Ÿ˜‹ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Workout ๐Ÿ‘‡๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € 4 X 10 (superset) โ €โ €โ €โ €โ €โ €โ €โ €โ € Strict pull ups โ €โ €โ €โ €โ €โ €โ €โ €โ € Wide grip pull downs โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 4X10 (superset) โ €โ €โ €โ €โ €โ €โ €โ €โ € Standing DB military press โ €โ €โ €โ €โ €โ €โ €โ €โ € Hammer strength seated overhead press โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 4 X 10 (superset) โ €โ €โ €โ €โ €โ €โ €โ €โ € Hammer strength chest pressโ €โ €โ €โ €โ €โ €โ €โ €โ € Hammer strength chest supported rowโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 4 X 10 (superset) โ €โ €โ €โ €โ €โ €โ €โ €โ € Hammer strength flat bench press โ €โ €โ €โ €โ €โ €โ €โ €โ € Hammer strength single arm row โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 4 X 10 (each side) โ €โ €โ €โ €โ €โ €โ €โ €โ € Single leg leg press โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 4 X 10 (each side) โ €โ €โ €โ €โ €โ €โ €โ €โ € Single leg standing hamstring curls โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 4 X 10 (each side) โ €โ €โ €โ €โ €โ €โ €โ €โ € Single leg quad extensions โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 4 Rounds: โ €โ €โ €โ €โ €โ €โ €โ €โ € 10 wide stance vertical leg press โ €โ €โ €โ €โ €โ €โ €โ €โ € 20 hip thrusts โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € For each section try and maintain a 1:1 work to rest ratio. Go AHAP while being able to keep the reps at 10 ๐Ÿคฉโ €โ €โ €โ €โ €โ €โ €โ €โ € Who wants me to make a body building ebook?๐Ÿ‘€๐Ÿ‘€๐Ÿ‘€ ## Stats - **Views:** 0 - **Likes:** 41,162 - **Shares:** 0 - **Comments:** 264 ## Tags feedthemuscles --- Copyright (c) Gondola