Refeed Day | FDOE | Shoulder Workout | New Bikini Series

Follow me on Instagram: @k_duggfit

1st Phorm Supplements

Smith Machine Shoulder Press
20, 10, (Warm-up) 10, 6, 4 drop 12
Upright Rows (Use DB’s)
15, 8, 8, 8 drop 8
Low incline dumbbell flys
10, 10, 10
Hammer military or machine military
15, 10, 8, 6 drop 6
Lat raise machine superset front cable raises
10/10, 10/10, 10/10, 10/10
Around the world lat raises
12, 10, 8 drop 8, 30
StraightSeated calves
15 Straight, 15 In, 15 Out, 15 Straight
Angle hammer calves
15 Straight, 15 In, 15 Out, 15 Straight

Health & Fitness Online Coaching:

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Music Provided by NCS:
Dreams by Joakim Karud
Adventures by A Himitsu
Stronger (ft. Jessica Reynoso) by Lemon Fight

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17 Responses

  1. hila b says:

    hi Kels… i have two
    Relentless pursuit
    Keeping it real – bikini prep
    i would like to see the ups and downs … how does it feel ..

  2. Shannon L says:

    Loving this new series!!! I am so happy for your and your new job! The amount of time you have back in your life is amazing! Can't wait to follow along your journey 🙂

  3. Slates is like hmmmmmm here comes my breakfast. Lol

  4. Nina abroad says:

    how about facing the road so show that you are determined, on track to chase after your goals, focused and ready to go get em

  5. Vannah says:

    Tastewise, are the superfood greens awful?

  6. kendanhill says:

    it looked like you were delivering the waffles to your dog lol

  7. Kelsey Sharp says:

    looking good girl! I just started buying some 1st phorm products! can't wait to try after prep. I bought the multivitamin packs too and Im pumped to have it all in one pack for convenience to grab and go 🙂

  8. Manu Gmz says:

    How come you're doing calves on an upper body day?

  9. You look so good makes me want to hit the gym in the morning

  10. Can you do a video about macros and supplements in deep detail?? Thanks 🙂

  11. Carly Cooley says:

    "Bikini Pro or Bust" 😉 Haha or I like "Road to Victory" from Crystal below!

  12. Jeremy Leff says:

    So, I'm intrigued. What's the "butter" in Butter Bliss?

  13. why why WHY did I never think to make the Kodiak mix in the waffle maker?! Life changing 😬 also, Bolthouse Farms makes the best dressing..if you like the Vinegar based kinds of dressing try the Bolthouse Farms Red Wine flavor.

  14. bird718 says:

    i wish i had your discipline

  15. Hey Kelsey how about "Road to Victory"

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