Leah

Terri

Genifer

Challenging upper body workout! Loved it 💪

Seth

Scott

Anthony

Good day 2 work out! Definitely gonna feel it tomorrow. Ready for day 3!

Alexander Johnson

Erika

Chelsea

Natasha

Laura

David Stevenson

Good variety of exercises, great workout.

Jaybird19

Mikaela Zackrisson

Ryan

The burn, the sweat, the failure, love it

Steve

Veronica

Simon

Sefton 

Stéphanie

Milena Deneno

Andrea

Kristin

Christina

Robert

-Warm up 10min  rowing
-Lat pull down 
-Standing barbell row 
-Chest press 
-Banded/cable  wood chop 
-Bottom under into shoulder press 

Super set: 
-Reverse fly on bench 
-Chest fly Bench 

Dragon fly 15x3

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing

- Hands a little wider than your shoulders
- Controlled pull down to top of your chest 
- Controlled release back up

Lat pulldown

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

- Legs on the floor or ground
- Back flat on the bench 
- Lower down slowly and explode up

Dumbbell chest press

- 10 each side, 20 total in a set
- Loop your band around a stationary object at roughly chest height
- Grab the end of the band with light tension on the band with slight bent in your arms which are in front of you
-Rotate way from the attachment point adding tension to the band
-Rotate back to the starting position staying deliberate and controlled in your movements

Lateral wood chop rotation (10 each direction)

- 12 each side, 24 total in a set
- Hold a kettlebell with the bell up
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides

Bottom under press

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Shoulder blades flat on bench 
- Slowly lower weights to below chest line 
- Arms have a slight bend 
- Explode up and squeeze chest

Dumbbell chest fly

Superset

W1/D2  Push/Pull

Feeling the burn…used bands for entire routine…🦵🏼🔥

Darrya

Kristy

W1/D1  Legs

Taylor

Tori

W1/D3 Arms/Shoulders

Not any easier second time around…love this program!

W1/D4  Legs

W1/D5  Push/Pull

The workouts themselves are great. I only wish there were more cues on proper form. Otherwise, I'm really enjoying the intensity. The time investment is perfect.

Kris

W2/D1 Arms/Shoulders

Killer work out again. Could use a different exercise each week though.

W2/D2  Legs

W2/D3  Push/Pull

W2/D4 Arms/Shoulders

Wonder woman

W2/D5  Legs

Evan

W3/D1  Push/Pull

W3/D2 Arms/Shoulders

W3/D3  Legs

W3/D4  Push/Pull

W3/D5 Arms/Shoulders

W4/D1  Legs

W4/D2  Push/Pull

I’m seeing more definition in my arms and shoulders at this stage

W4/D3 Arms/Shoulders

W4/D4  Legs

Good session catching up as I missed Friday so a day behind

W4/D5  Push/Pull

W5/D1 Arms/Shoulders

W5/D2  Legs

More variations, but I know you have in other workouts.
Great workout tough.

Melinda

W5/D3  Push/Pull

Dina program levererar alltid👊🏼😀

Jeanette

W5/D4 Arms/Shoulders

W5/D5  Legs

W6/D1  Push/Pull

Felt a bit tired but it went well. Upped the reps in some excersices.

W6/D2 Arms/Shoulders

Last leg workout for this program.  Feels great:))

W1/D2 Push/Pull

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