Taylor

Scott

Anthony

Alexander Johnson

Wonder woman

Christian

Gabriel

Jaybird19

Minerva

The bottoms up press has improved my other presses

Steve

Feeling great after this workout one of my favourites.

Veronica

Not my favourite. But a really nice workout anyways.

Melinda

Stéphanie

Sefton 

Kristin

-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/D5  Push/Pull

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

Terri

Darrya

Kristy

W1/D1  Legs

Leah

Genifer

W1/D2  Push/Pull

Tori

W1/D3 Arms/Shoulders

Not any easier second time around…love this program!

W1/D4  Legs

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

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

Simon

W4/D2  Push/Pull

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

Christina

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.

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/D5 Push/Pull

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