Ashley Hurney @ashurney

▪️Galway📍
▪️Online Personal Trainer 💻
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For all fitness related enquiries👇🏻📩

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Day2️⃣9️⃣Happy with progress over these last 4 weeks. No idea on my own bodyweight as I stopped weighing myself about 1 week in😂Notice a big difference in size and strength however. Will post my end weight tomorrow✔️



#abs #aesthetics #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #quads #sixpack #strengthtraining #ukfitfam #weightlifting #weights #workout

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Day2️⃣2️⃣Final back workout on my mass/strength gain and the results are in👇🏻 1) Wide grip Pull-ups for first set I went from 5 reps to 9 reps✅
2) Barbell rows: Heaviest working set 70kg for 5 to 90kg for 3✅
Overall, definitely noticing a difference in size also. If you’re interested in a plan for yourself, just drop me a message and we’ll draw up exactly what you want👍🏻💯 •


#abs #aesthetics #back #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #quads #sixpack #strengthtraining #ukfitfam #weightlifting #weights #workout

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Day2️⃣1️⃣Today’s Shoulder Finisher👆🏻🔥💣
A) Machine Shoulder Press
B) Cable Lateral Raises
C) Upright Row x3sets Total •


Today’s muscle building tip: MIXING HYPERTROPHY AND STRENGTH
Hypertrophy is the growth of muscle and is beat achieved in the rep ranges 8-12. Strength training, on the other hand, is most commonly effective from 5 reps downwards. I mentioned in a previous post that I include pyramid sets a lot in my first compound movement of my workout. This mixes hypertrophy but it also works up to that heavy weight and low rep(s). Essentially, this leads to the best of both worlds - muscle growth and strength gain✅



#abs #aesthetics #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #hypertrophy #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #shoulders #sixpack #strengthtraining #ukfitfam #weightlifting #weights #workout

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Day1️⃣8️⃣Fridays are for reflecting on the week and looking forward to the weekend, picking your fantasy football team and training arms💪🏻😎



Today’s muscle building tip: SWITCHING IT UP
Try and change your workouts from one to the next. This doesn’t mean you have to think of different exercises every time you train but switch it up in some way to shock the muscle. This may be starting with different exercises, including supersets and drop sets when your muscle is least expecting it or even simply adding a different finisher in each day. Our muscles quickly remember what they are being asked to do. When they are shocked and hit with something unexpected it will elicit a response, painful at the time but beneficial in the long run🙌🏻



#abs #aesthetics #arms #bicep #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #quads #sixpack #ukfitfam #weightlifting #weights #workout

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Day1️⃣7️⃣Hit back today and I finished it off with this row variation on the cables. Targets the inner middle area👌🏻📐



Today’s muscle building tip: GOING TO FAILURE
This tip isn’t solely for adding mass and strength but it’s a rule of thumb for whatever your goal is, even outside of the gym. I’ve always included a finisher set at the end of every workout to completely gas whatever muscle I’m working. If you’re not going to failure you’re not getting the most out of your sessions. As Mohammed Ali once said “I only start counting when they start hurting” 🥊 Go until you can’t go anymore🔥



#abs #aesthetics #back #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #quads #recovery #sixpack #ukfitfam #weightlifting #weights #workout

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Day1️⃣6️⃣Finishing off chest earlier with some flyes🦅



Today’s muscle building tip: VOLUME
Volume in your workouts is crucial to building muscle and strength. Volume is a word often used in bodybuilding/weightlifting. Put simply, it’s getting a lot of exercises, sets and reps in during your workouts. I talked about the workout split I’m currently on to build strength and mass in an earlier post. The idea of this split is to load up my workouts with plenty of volume so that my muscles are being broken down as much as possible.



#abs #aesthetics #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #quads #recovery #sixpack #ukfitfam #weightlifting #weights #workout

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Day1️⃣5️⃣2 days off led to a great session this eve🔥



Today’s muscle building tip: REST TIMES
Give yourself enough rest in between sets so that when you go to lift, your muscles are given every chance to perform the set to the max. I’m giving myself about 90 seconds for my first exercise and then 60-70 seconds after that⌚️



#abs #aesthetics #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #quads #recovery #sixpack #ukfitfam #weightlifting #weights #workout

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Day1️⃣3️⃣Arm day💪🏻



Today’s muscle building tip: REP & SET RANGES
The number of sets and reps you do should be directly linked to whatever your goal is. In order to build muscle, I believe lifting heavy for short reps along with getting into that hypertrophy range of 8-12 is paramount. The best way to achieve this is to incorporate pyramid sets. Pyramid sets involve the gradual increase in weight and decrease of reps, working your way up to that heavy 1 rep max. I use pyramid sets for my first compound lift. I then mix it up through out the workout with sets of 4 and reps between 4-10.



#abs #aesthetics #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #quads #recovery #sixpack #ukfitfam #weightlifting #weights #workout

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Day1️⃣2️⃣Big goal this winter is to work hard on that V taper👆🏻



Today’s muscle building tip: PROGRESSIVE OVERLOAD
Every time you step foot in the gym your goal should be to progress. Progressively overloading your muscle means to gradually increase the stress placed upon it. This can come in the form of extra reps, sets or increasing the weight you lift each session you do. For me at the moment, I’m making a note of the weights I lift and reps I hit, ensuring the next session I do I’m beating that number no matter what📈 This way my muscles are being worked harder than in my last workout leading to an increase in strength and size👍🏻 #ProgressiveOverload



#abs #aesthetics #bodybuilding #bodybuilder #f4f #follow #fitfam #fitness #fitnessmodel #gym #gymrat #gymshark #instagood #irishfitfam #legs #legday #like #motivation #muscle #musclegain #musclemodel #physique #quads #recovery #sixpack #ukfitfam #weightlifting #weights #workout

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