- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown.

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls.

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension.

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar bicep curls.

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope tricep extension.

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Keep arms by your side, no swinging 
- 7 reps each, no rest in between:
  • Bottom to middle
  • Middle to top
  • Full rep

All 21 moves equal 1 Rep

21s.

W4/D6 Saturday 
Arms

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/D4 Thursday
Boulder Smolder

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

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

W4/D6 Saturday Arms

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