Great workout with good variety and some core work at the end.

Clay

First workout with this program. It was both challenging and well designed. Can’t wait to get further into this program!

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Increase weight each set

Barbell bench press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth
5 one arm, then 5, then 5 together

Dumbbell alt. ISO flat bench press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

EZ bar Incline Skullcrusher

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box dips

Finisher

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Deadbugs

Core

W1/D1 Chest triceps
Strength 1&3

I had to adapt because I don’t have a bar but hand weights worked fine. It was a challenge!

W1/D2 Legs. Hamstrings 
1&3

W1/D3 Strength back, shoulders, and biceps 
1&3

W1/D4 Strength 
Legs 1&3

Great workout. Those sissy squats are not for sissies.

W2/D1 Lower strength 
2&4

W2/D2 Strength 
Day 1 week 2 & 4
Chest triceps core

Great lower body workout. Lots of variety.

W2/D3 Strength lower 
Week 2&4

Great strength workout. Good variety in hitting several key spots.

W1/D1 Chest triceps Strength 1&3

Community

More workouts from Allyssa Hensley