- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Barbell Close grip bench press

Dumbbell flys

Db Skullcrushers

Overhead cable extensions

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

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

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!

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

Great lower body workout. Lots of variety.

W2/D3 Strength lower 
Week 2&4

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

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

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