franciscofitness_athlete

Francisco Ramalho

atleta Go Super/ www.gosuper.com
mechanical engineer
Franciscoramalho@hotmail.com for online coaching!

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Regrann from @fixyourbodypedrozink -  A FYB teve a oportunidade de fazer uma parceria com um Atleta de alta competição - Francisco Ramalho. 
Será feito um acompanhamento de forma a proporcionar-lhe a melhor condição física possível.

Para ver mais detalhes da consulta do Francisco que serão publicados ainda esta semana ->>> Clique em seguir a página.

Fix your Body - Pedro Zink
Fotografia: @thehuguiness

#health #saude #medicinaalternativa #parceria #gym #altacompeticao #fixyourbody - #regrann

Regrann from @fixyourbodypedrozink - A FYB teve a oportunidade de fazer uma parceria com um Atleta de alta competição - Francisco Ramalho. Será feito um acompanhamento de forma a proporcionar-lhe a melhor condição física possível. Para ver mais detalhes da consulta do Francisco que serão publicados ainda esta semana ->>> Clique em seguir a página. Fix your Body - Pedro Zink Fotografia: @thehuguiness #health #saude #medicinaalternativa #parceria #gym #altacompeticao #fixyourbody - #regrann - 2 days ago

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Only giant sets for my back development. Forget the weight and focus on TUT.
-
For custom diet/training programs email me for info! I guarantee to kick your ass! 📬 
FranciscoRamalho@hotmail.com
-
www.gosuper.com

#GoSuper
#GoSuperPortugal
#BeSuper
@GoSuper 
@GoSuperPortugal 
@GoSuperItália
@food4fitness_oficial
@eggcellent_original
@fixyourbodypedrozink

_____________________________________________
#ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation #strong  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

Only giant sets for my back development. Forget the weight and focus on TUT. - For custom diet/training programs email me for info! I guarantee to kick your ass! 📬 FranciscoRamalho@hotmail.com - www.gosuper.com #GoSuper #GoSuperPortugal #BeSuper @GoSuper @GoSuperPortugal @GoSuperIt ália @food4fitness_oficial @eggcellent_original @fixyourbodypedrozink _____________________________________________ #ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #strong   #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 3 days ago

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Behind every successful person is a crowd full of haters... SO MIGHT AS WELL GIVE THEM A NICE FUCKING BACK TO LOOK AT! 💯 -
For custom diet/training programs email me for info! I guarantee to kick your ass! 📬
FranciscoRamalho@hotmail.com
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.
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#bodybuilder #fitness #fitspo #fitfam #ifbb #rnbass #bodybuilders #motivation #ripped #aesthetics #motivate #shredded #trainhard #chestday #beastmode #gymlife #gymflow #aesthetics #gains #muscle #gym #biceps

Behind every successful person is a crowd full of haters... SO MIGHT AS WELL GIVE THEM A NICE FUCKING BACK TO LOOK AT! - For custom diet/training programs email me for info! I guarantee to kick your ass! 📬 FranciscoRamalho@hotmail.com - . . #bodybuilder #fitness #fitspo #fitfam #ifbb #rnbass #bodybuilders #motivation #ripped #aesthetics #motivate #shredded #trainhard #chestday #beastmode #gymlife #gymflow #aesthetics #gains #muscle #gym #biceps - 11 days ago

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#loading -
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-
www.gosuper.com

#GoSuper
#GoSuperPortugal
#BeSuper
@GoSuper 
@GoSuperPortugal 
@GoSuperItália

_____________________________________________
#ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation #strong  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

#loading - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - www.gosuper.com #GoSuper #GoSuperPortugal #BeSuper @GoSuper @GoSuperPortugal @GoSuperIt ália _____________________________________________ #ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #strong   #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 16 days ago

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#Repost @ruiinascimento (@get_repost)
・・・
Este ano espero sem duvida aparecer melhor que o ano passado
Estamos a 3 semanas e eu super ansioso #body #bodybuilder #bodybuilding 🗡⚔️⚔️

#Repost @ruiinascimento (@get_repost ) ・・・ Este ano espero sem duvida aparecer melhor que o ano passado Estamos a 3 semanas e eu super ansioso #body #bodybuilder #bodybuilding 🗡⚔️⚔️ - 16 days ago

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#tuesdaymotivation 
Left- 2014 67 kg. Right 74 kg.
It's up to you!! -
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-
www.gosuper.com

#GoSuper
#GoSuperPortugal
#BeSuper
@GoSuper 
@GoSuperPortugal 
@GoSuperItália

_____________________________________________
#ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation #strong  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

#tuesdaymotivation Left- 2014 67 kg. Right 74 kg. It's up to you!! - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - www.gosuper.com #GoSuper #GoSuperPortugal #BeSuper @GoSuper @GoSuperPortugal @GoSuperIt ália _____________________________________________ #ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #strong   #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 17 days ago

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For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com

For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - 18 days ago

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#Goodmorning

#Goodmorning - 19 days ago

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Europeu Santa Susana 2016 -
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-

_____________________________________________
#ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation #strong  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

Europeu Santa Susana 2016 - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - _____________________________________________ #ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #strong   #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 19 days ago

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I know what you're thinking...DAMMIT MAN PUT SOME CLOTHES ON!! Lol...been preaching time under tension for years and hearing great feedback daily from those whom attempt the style of lifting...as I've tried to tell folks for years....TECHNIQUE OVER STRENGTH FOR MUSCLE HYPERTROPHY!!!! Just saying...stay focused out there!! 💪

About yesterday quads workout (squats and more squats🔞) Warm-up:
15 min treadmill

1▫️barbell squat superset with walking lunges
8 sets 20-12 + max reps (drop dumbells and I still walinkg with body weight)

2▫️barbell squat
1 set :
10 reps with 1 plate on each side
10 reps with 2 plates on each side
10 reps with 3 plates on each side
10 reps with 4 plates on each side
10 reps with 3 plates on each side
10 reps with 2 plates on each side
10 reps with 1 plate on each side
60" iso hold
(No rest between)

3▫️barbell squat
10 partial reps + 10 partial reps + 25 full reps + body weight walking lunges

4▫️barbell squats
2 sets 6 reps

5▫️leg extension superset with sissy squat (old school style)
4 sets 10-15 + max reps

6▫️flat leg press
5 sets 15-20 reps

7▫️single leg extension
5 sets 12-15 reps without rest -
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-
.
.
#bodybuilder #fitness #fitspo #fitfam #ifbb #rnbass #bodybuilders #motivation #ripped #aesthetics #motivate #shredded #trainhard #chestday #beastmode #gymlife #gymflow #aesthetics #gains #muscle #gym #biceps

I know what you're thinking...DAMMIT MAN PUT SOME CLOTHES ON!! Lol...been preaching time under tension for years and hearing great feedback daily from those whom attempt the style of lifting...as I've tried to tell folks for years....TECHNIQUE OVER STRENGTH FOR MUSCLE HYPERTROPHY!!!! Just saying...stay focused out there!! About yesterday quads workout (squats and more squats) Warm-up: 15 min treadmill 1️barbell squat superset with walking lunges 8 sets 20-12 + max reps (drop dumbells and I still walinkg with body weight) 2️barbell squat 1 set : 10 reps with 1 plate on each side 10 reps with 2 plates on each side 10 reps with 3 plates on each side 10 reps with 4 plates on each side 10 reps with 3 plates on each side 10 reps with 2 plates on each side 10 reps with 1 plate on each side 60" iso hold (No rest between) 3️barbell squat 10 partial reps + 10 partial reps + 25 full reps + body weight walking lunges 4️barbell squats 2 sets 6 reps 5️leg extension superset with sissy squat (old school style) 4 sets 10-15 + max reps 6️flat leg press 5 sets 15-20 reps 7️single leg extension 5 sets 12-15 reps without rest - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - . . #bodybuilder #fitness #fitspo #fitfam #ifbb #rnbass #bodybuilders #motivation #ripped #aesthetics #motivate #shredded #trainhard #chestday #beastmode #gymlife #gymflow #aesthetics #gains #muscle #gym #biceps - 21 days ago

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Após três semanas a treinar pesado, com mais tempos de descanso, voltei à alta intensidade. Periodização é uma ferramenta essencial para recuperação e aumento de massa muscular. Em duas semanas passei dos 81 para os 84, com mais densidade e mais volume! Um exemplo foram apenas 2 cm de tamanho nos braços✔

Chest routine:
▫️GIANTSET1:
6 sets flat barbell chest press + incline db chest press + hammer cable flyes + cable flyes
10-6 + 15-8 + 10 + 10 (3 dropsets on each, last set) ▫️GIANTSET2:
5 sets db chest press + hammer incline chest machine + incline chest machine + dips
10-15 + 15 + 12 + max reps ( 2 dropsets on each, last set) ▫️flat chest machine 
2 sets 10 + 10 + 10 + 10 + max reps
1 set 50 reps -
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-

_____________________________________________
#ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation #strong  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

Após três semanas a treinar pesado, com mais tempos de descanso, voltei à alta intensidade. Periodização é uma ferramenta essencial para recuperação e aumento de massa muscular. Em duas semanas passei dos 81 para os 84, com mais densidade e mais volume! Um exemplo foram apenas 2 cm de tamanho nos braços Chest routine: ️GIANTSET1: 6 sets flat barbell chest press + incline db chest press + hammer cable flyes + cable flyes 10-6 + 15-8 + 10 + 10 (3 dropsets on each, last set) ️GIANTSET2: 5 sets db chest press + hammer incline chest machine + incline chest machine + dips 10-15 + 15 + 12 + max reps ( 2 dropsets on each, last set) ️flat chest machine 2 sets 10 + 10 + 10 + 10 + max reps 1 set 50 reps - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - _____________________________________________ #ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #strong   #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 23 days ago

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My #arms routine:

GIANTSET1:
▫️Standing barbell curls + standing db curls + rope extension + close grip bench press + db extension over head
6sets 10 reps + 12 + 15 + 8 + 6 (2 dropsets on each, last set)

GIANTSET2:
▫️rope hammer curls + close grip ez curls + preacher curls + reverse grip extension +  tricep pushdown
5 sets 8 + 10 + 15 + 15 + 10 ▫️single cable curls
5 sets max reps without rest ▫️single hammer tricep extension
5 sets max reps without rest

Arms size: 43cm /17 inches (never had this size)
I repeat arms 2x week -
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-

_____________________________________________
#ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

My #arms routine: GIANTSET1: ️Standing barbell curls + standing db curls + rope extension + close grip bench press + db extension over head 6sets 10 reps + 12 + 15 + 8 + 6 (2 dropsets on each, last set) GIANTSET2: ️rope hammer curls + close grip ez curls + preacher curls + reverse grip extension + tricep pushdown 5 sets 8 + 10 + 15 + 15 + 10 ️single cable curls 5 sets max reps without rest ️single hammer tricep extension 5 sets max reps without rest Arms size: 43cm /17 inches (never had this size) I repeat arms 2x week - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - _____________________________________________ #ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 23 days ago

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#goodmorning

#goodmorning - 23 days ago

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É só abrir e aquecer😎 what else!?
@food4fitness_oficial

É só abrir e aquecer😎 what else!? @food4fitness_oficial - 24 days ago

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Enjoy the progress💪🏿 -
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-
www.gosuper.com

#GoSuper
#GoSuperPortugal
#BeSuper
@GoSuper 
@GoSuperPortugal 
@GoSuperItália

_____________________________________________
#ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation #strong  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

Enjoy the progress🏿 - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - www.gosuper.com #GoSuper #GoSuperPortugal #BeSuper @GoSuper @GoSuperPortugal @GoSuperIt ália _____________________________________________ #ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #strong   #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 27 days ago

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Are you actually living? Or are you just simply alive? Many people will leave this earth and not leave a single trace that they were even here... -
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-
www.gosuper.com

#food4fitness
#GoSuper
#GoSuperPortugal
#BeSuper
@GoSuper 
@GoSuperPortugal 
@GoSuperItália

_____________________________________________
 #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation #strong  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

Are you actually living? Or are you just simply alive? Many people will leave this earth and not leave a single trace that they were even here... - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - www.gosuper.com #food4fitness #GoSuper #GoSuperPortugal #BeSuper @GoSuper @GoSuperPortugal @GoSuperIt ália _____________________________________________ #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #strong   #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 1 month ago

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💬💬

- 1 month ago

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No cardio just weight lifting✔
Upper body today ( only GIANTS SETS): GIANT SET 1:
▫️barbell row + deadlifts + pullups + Incline db chest press + flat barbell chest press + shoulder db press + dips
6 sets: 10 + 20 + max reps + 12+ 8 + 12 + max reps 🔥🔥 GIANTSET2:
▫️db single row + db pullover + wide grip lat pulldown + barbell upright tow + hammer chest press+ db incline flyes + close grip bench press + db tricep extension over the head 
5 sets 10 + 15 + 12  10 + 8 + 15 + 10 + 20

GIANTSET3:
▫️reverse barbell row + hammer strenght chest press + lateral front to raises + db latereal raises + rear delt raises + rope extension + standing barbell curls
▫️5 sets 12 + 20 + 10 + 10 + 20 + 25 + 8

GIANTSET4:
▫️close grip pullups + preacher curls + seated incline curls + hammer db curls
3 sets max reps + 10 + 10 + 10 💬💬💬
-
For programs custom diet and training email me for info! Serious people only 📬 
FranciscoRamalho@hotmail.com
-
www.gosuper.com

#GoSuper
#food4fitness

_____________________________________________
#ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel  #gymlife  #fitnessmotivation #strong  #fitlife #getfit #shredded #instafitness #gains  #dedication #fitspiration  #cleaneating #aesthetics #classicphysique  #goals #motivation

No cardio just weight lifting Upper body today ( only GIANTS SETS): GIANT SET 1: ️barbell row + deadlifts + pullups + Incline db chest press + flat barbell chest press + shoulder db press + dips 6 sets: 10 + 20 + max reps + 12+ 8 + 12 + max reps GIANTSET2: ️db single row + db pullover + wide grip lat pulldown + barbell upright tow + hammer chest press+ db incline flyes + close grip bench press + db tricep extension over the head 5 sets 10 + 15 + 12 10 + 8 + 15 + 10 + 20 GIANTSET3: ️reverse barbell row + hammer strenght chest press + lateral front to raises + db latereal raises + rear delt raises + rope extension + standing barbell curls ️5 sets 12 + 20 + 10 + 10 + 20 + 25 + 8 GIANTSET4: ️close grip pullups + preacher curls + seated incline curls + hammer db curls 3 sets max reps + 10 + 10 + 10 - For programs custom diet and training email me for info! Serious people only 📬 FranciscoRamalho@hotmail.com - www.gosuper.com #GoSuper #food4fitness _____________________________________________ #ifbb #healthy #abs #fitnessaddict #muscle #instafit #fitnessmodel   #gymlife   #fitnessmotivation #strong   #fitlife #getfit #shredded #instafitness #gains #dedication #fitspiration   #cleaneating #aesthetics #classicphysique   #goals #motivation - 1 month ago

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