- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Wide grip lat pulldown.

- Hold the bar with your palms facing down
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Overhand Grip Barbell Back Row.

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row.

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up.

W5/D3 Wednesday 
Backlash: Build a Strong Foundation

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

W4/D6 Saturday 
Arms

W5/D1 Monday
Hamstrung: Unleash Your Leg Power

W5/D2 Tuesday
Pectoral Punisher

W5/D4 Thursday
Shoulder Storm

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

W5/D6 Saturday 
Armageddon: The Ultimate Arm Annihilation

W5/D3 Wednesday Backlash: Build a Strong Foundation

More workouts from Amy Williams