you are trying to increase weight used each week, being better than the week before!

- 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

this is a shoulder press, at a slight incline, keeping head up.

Incline key press

incline hex press

Db chest flys

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

use same weight as laterals

Dumbbell front raises

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

keep knee tucked and tight, raising and lowering hips. 
10 each side

plank knee drive

Core

W1/D4 Chest & shoulders    Week 1-3

Been a while since I’ve done this one. Still a really great overall workout!

Clay

It was a killer, but I loved it. Great workout!!

Britany

Really good workout with just the right amount of exhaustion.

W1/D1 Back, Shoulders, Core   Week 1-3

W1/D2 Legs (quads and glutes) week 1-3

Kicked my butt, but I did it!!! Great workout!

Don’t let the quickness of this session fool you.This is a workout!

W1/D3 Arms  Week 1-3

W1/D5 legs (hams and glutes)  Week 1-3

W4/D1 Back, shoulders, core   week 4-6

Setting bigger goals for 2023 and this program is gonna get me there.

W4/D2 legs (quads & glutes) 4-6

Done this one a couple of times. Really good workout with nice variations.

Great 1st week of the New Year still going strong.

W4/D3 Biceps, triceps, Core

Good twist on the arm workout with fun core.

W1/D4 Chest & shoulders Week 1-3

More workouts from Allyssa Hensley