Clay

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Leaning Lat pulldown

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Barbell curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

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

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

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

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

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