Poppi Louiz π Poppiillouizz
Kanalga Telegramβda oβtish
Ko'proq ko'rsatish
Mamlakat belgilanmaganToif belgilanmagan
6 060
Obunachilar
+724 soatlar
+567 kun
+1 76030 kun
Ma'lumotlar yuklanmoqda
O'xshash kanallar
Ma'lumot yo'q
Muammo bormi? Iltimos, sahifani yangilang yoki bizning qo'llab-quvvatlash boshqaruvchimizga murojaat qiling>.
Taglar buluti
Ma'lumot yo'q
Muammo bormi? Iltimos, sahifani yangilang yoki bizning qo'llab-quvvatlash boshqaruvchimizga murojaat qiling>.
Kirish va chiqish esdaliklari
---
---
---
---
---
---
Obunachilarni jalb qilish
Oktabr '26Okt '26
Oktabr '26
+1 792
200 kanalda
Sentabr '26
+1 355
0 kanalda
Get PRO
Avgust '26
+3 561
42 kanalda
| Sana | Obunachilarni jalb qilish | Esdaliklar | Kanallar | |
| 26 Oktabr | +28 | |||
| 25 Oktabr | +7 | |||
| 24 Oktabr | +28 | |||
| 23 Oktabr | +33 | |||
| 22 Oktabr | +42 | |||
| 21 Oktabr | +10 | |||
| 20 Oktabr | +29 | |||
| 19 Oktabr | +19 | |||
| 18 Oktabr | +100 | |||
| 17 Oktabr | +194 | |||
| 16 Oktabr | +151 | |||
| 15 Oktabr | +35 | |||
| 14 Oktabr | +43 | |||
| 13 Oktabr | +48 | |||
| 12 Oktabr | +59 | |||
| 11 Oktabr | +24 | |||
| 10 Oktabr | +74 | |||
| 09 Oktabr | +74 | |||
| 08 Oktabr | +43 | |||
| 07 Oktabr | +27 | |||
| 06 Oktabr | +110 | |||
| 05 Oktabr | +362 | |||
| 04 Oktabr | +199 | |||
| 03 Oktabr | +9 | |||
| 02 Oktabr | +10 | |||
| 01 Oktabr | +34 |
Kanal postlari
| 2 |  +9Katharina Amalia | 228 |
| 3 |  +7Energy cannot be created nor destroyed. | 345 |
| 4 |  You need a plan.
~
Start today β‘οΈ link in bio
Follow for more content | 333 |
| 5 |  +9π BEST GIRLS JUST FOR YOU π§ | 161 |
| 6 |  +9π BEST GIRLS JUST FOR YOU π§ | 207 |
| 7 |  Apply yourself correctly and the results follow
~
Start today β‘οΈ link in bio
Follow for more content | 303 |
| 8 | +9 π BEST GIRLS JUST FOR YOU π§ | 253 |
| 9 | Back day the right way.
Pull ups are an Optional warm-up
Itβs a body weight exercise we can utilise to wake the back up for its workout.
3 sets 8-12 reps
1 warm up set - Aiming 10-12 reps
2 heavy working sets - Aiming 8-10 reps
Lat pull downs target the lats (latissimus dorsi), which is the biggest muscle group in the back, that gives the back its width.
Very important that we applying progress overload with these.
3 sets 10-12
The seated cable row is a mid back thickness builderπ₯
Visually, it adds depth and detail through the middle of the back. This exercise is one we want to be pushing heavy, being seated gives us more support and itβs easier to maintain good form.
3 sets 8-12 reps
Single arm high rows hit mainly the upper back and rear delt which shapes and gives the upper back more detail.
Single arm movements can fix imbalances that we may have and allow more range of motion.
3 sets of 8-10
Straight bar pullovers are one of the best ways to isolate the lats.
Visually, they build back width and the V-taper, which can build the illusion of a smaller waist.
Progressive overload matters, back exercises where your body isnβt supported, form comes first.
2 sets of 8-10
The single arm cable rear delt fly mainly targets the rear delts. It also works the mid traps, the rhomboids, and the small rotator cuff muscles on the back of the shoulder.
In simple terms we create defined upper back detail, we round our delts, and create symmetry on our back.
Making sure we keep weight light. Your rear delts are a small muscle, if itβs too heavy your traps and arms take over and you lose the target π― | 405 |
| 10 |  +6Matn yo'q... | 409 |
| 11 |  +9π BEST GIRLS JUST FOR YOU π§ | 292 |
| 12 |  No one is special.
~
Start today β‘οΈ link in bio
Follow for more content | 868 |
| 13 |  +9π BEST GIRLS JUST FOR YOU π§ | 67 |
| 14 |  +9π BEST GIRLS JUST FOR YOU π§ | 79 |
| 15 |  Change.
~
Start today β‘οΈ link in bio
Follow for more content | 145 |
| 16 | +9 π BEST GIRLS JUST FOR YOU π§ | 120 |
| 17 | +9 π BEST GIRLS JUST FOR YOU π§ | 71 |
| 18 | +9 π BEST GIRLS JUST FOR YOU π§ | 89 |
| 19 |  +7Guidance. | 142 |
| 20 | +9 π BEST GIRLS JUST FOR YOU π§ | 87 |
