- From a seated position 
- Kick dumbbells up from knees, starting at shoulders, with arms slightly in front of you
- Press up until extended 
- Lower back down until 90 degree bend in elbows

Seated Military 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.

- Lay face down on the bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt fly’s.

- Hold the dumbbells in front of you and raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises.

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position
- If modifying, band can be placed high or low if needed. Just pull it up and into your nose.

Cable Rope Face Pull w/ Modification

W3/D4 Thursday
Boulder Smolder

Ricki

W1/D1 Monday
Hamstring Slay

I've been missing a good chest workout, so this was perfect. Gotta keep the ladies lifted. 😆

Staci Clegg

By the time I got to the pushups I was fully aware of the work cut out for me in building my chest. Just like Amys videos simple and easy to follow and I must say the workout titles are slightly better than Amys

Daniel

This was a great workout! I will continue to follow these moving forward.

McCain

W1/D2 Tuesday
Big Chesties No Resties

W1/D3 Wednesday 
Back Attack

W1/D4 Thursday
Boulder Shoulders

Amber

W1/D5 Friday
Quads on fire!

Solid arm workout! Slow, controlled, intentional reps. Feeling great

W1/D6 Saturday 
Greek god arms 💪🏻

W2/D1 Monday
Glazed Hams

W2/D2 Tuesday
Double DD’s

W2/D3 Wednesday 
Bringing sexy BACK

W2/D4 Thursday
Delts for Days

Wendy

W2/D5 Friday
Quadzilla

W2/D6 Saturday 
Licensed fireARMS

W3/D1 Monday
Cirque De Sore Legs (Hamstrings)

W3/D2 Tuesday
Chestus Maximus

W3/D3 Wednesday
Back Attack

W3/D5 Friday
Thick Thighs (Quads)

W3/D6 Saturday 
22” Pythons

W4/D1 Monday
Hamstrings

W4/D2 Tuesday
Chest

W4/D3 Wednesday 
Back

W4/D4 Thursday
Shoulders

W4/D5 Friday
Quads

W4/D6 Saturday 
Arms

W5/D1 Monday
Hamstrung: Unleash Your Leg Power

W5/D2 Tuesday
Pectoral Punisher

W5/D3 Wednesday 
Backlash: Build a Strong Foundation

W5/D4 Thursday
Shoulder Storm

W5/D5 Friday
Quad Quake: Power Up Your Leg Day

W5/D6 Saturday 
Armageddon: The Ultimate Arm Annihilation

W3/D4 Thursday Boulder Smolder

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