Combined with shoulder workout.. great movement!!!

Michelle Cripps

On fire!! Felt every move. Hard to get certain parts of the back and this was spot on

Sabrina

Mary

Ashley Thomas

Great workout!!!! Love this app. So easy to track!

Autumn

Hannah

Just the workout I needed for the day! Fast and affective ♥️

Amanda

At first I was thinking this won’t be to bad by the end my arms were shaking great workout

Erica

Amber page

Great workout!!!! I was nervous about using the bar as I’ve not used that much, but I did it!! Thank you!!

Jessi

Great workout! It was definitely my favorite so far!!

Janine Hetzel

My favorite body part to train and mission accomplished!  This was a good workout.

Kathryn

Darcy

Great! Just starting back, and I feel these workouts are just perfect for me

Melanie

Added a 5th set to each round for a bit more fire🔥☄️

Ashley

Rowdy

Aniston

I only gave it a 4 star, because I Gerrit like I got done too quick! 😆 I'm sure I'll feel it tomorrow! Feels good to me and to try your ap again after surgery on both elbows!

All the exercises I avoid on back day, in one workout😜. It was a good one!!!

I'm loving the videos and being able to teach my weights and sets

Nicci

Elizabeth

Great workout. I love the modifications because I work out at home, not a gym.

Maria

Tami Soares

Well that one’s gonna hurt tomorrow! Great back workout!

Jennifer

Allison

Always good to work the back…hard work!

Kimberly

Vanessa

Bridgett

Love my hour with the most beautiful couple in the world!!!! 
Feeling strong today💪
Getting back into it 🦋🦋🦋 
I am a qualified personal trainer myself and I have needed this support in my burn out phase of my journey!!! We all need support no matter our expertise!!! 
Thanks guys 🌹🔥🌹

Jaxx

I’ve been looking forever for a workout program that I was truly in love with…. I finally found it! Plus Amy is a blast ❤️

This was great! I’d love some further education on how I know if I am “feeling the work” in the right places. Like my lats- 4th set I felt it very different than the first- I think I may have gotten it though! Shoulders are feeling warm!

Darci

Candice leatherberry

So far I’m loving the workouts. I’ve been stalking you on IG for awhile now and your story is so relatable! I’m glad I decided to give your app a try. I also love how I feel afterwards; accomplished, sore, tired and spending half the amount of time in the gym as I used to!

Amber

Love the simplicity of this, and it's like going back to my roots with lifting!!

Echo

Love a good back workout ❤️ every single workout has been killer

Loving this app!  It’s cut and dry get in get out and I’m already getting more confidence getting back in the gym!  Great workout!

Stacy

Elisha

Workout was simple and straightforward! I feel so much more confident in the gym 🙌🏻

I LOVE THIS APP!!! I feel like I have a gym buddy with me! The in depth explanation of each move is fantastic! From the video, to the step by step detail leaves you with no excuses! The

Claudia

Love, love, LOVING this program so far ❤️

Sarah

I loved the workout. It was different than my previous shoulder workout and intense. Thanks Amy!

- GYM based program with home modifications/alternatives 
- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side = one set

Dumbbell Single Arm Back Row

- 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

- Lay on bench with arms extended, holding dumbbell
- Keep a slight bend in elbows (but arms stiff) as you lower the weight below your head 
- Brace core as you return to starting position

Laying Overhead Lat Pull

- Sit upright with back straight 
- Wide grip on bar
- Keep chest lifted as you pull bar into chest

Seated Wide Grip Lat Pulldown w/ Modification

W1/D3 Week 1 Day 3
Back

Started week 11 and this workout cluster was just what I needed for this Monday morning ♥️

Tamara

W1/D1 Week 1 Day 1
Glutes & Hamstrings

Upped my weights this round and feeling strong!

W1/D2 Week 1 Day 2
Shoulders

The duck walks are fire!!! You can’t go heavy with those to start out with lol

Sarah Schmitt

W1/D4 Week 1 Day 4
Quads & Glutes

Harder than I thought it would be!! So good!!!

Desiree

W1/D5 Week 1 Day 5
Biceps & Triceps

W2/D1 Week 2 Day 1
Glutes & Hamstrings

Getting stronger every round of these I do! I love them ❤️

Great shoulder workout!! Weighted plank was so good!

Nicole

W2/D2 Week 2 Day 2
Shoulders

This was 🔥🔥🔥.  I’m finally learning how to engage my rear delts and BOY 🤯🤯🤯🤯

Love this one at the gym! Take me about 45 mins.

W2/D3 Week 2 Day 3
Back

W2/D4 Week 2 Day 4
Quads & Glutes

I’m seeing muscles I’ve never seen before on me 🙌🏼 I’m loving these workouts ❤️

Great workout! Laying down tricep was harder than it looked. So good!

I don't have an ab roller but used our TRX bands and holy mother that was tough!

W2/D5 Week 2 Day 5
Arms & Abs

W3/D1 Week 3 Day 1
Accessory Glutes & Hamstrings Super Sets

W3/D2 Week 3 Day 2
Shoulders

Holy crap is all I have to say 🔥🔥🔥

Whitney

Kate

W3/D3 Week 3 Day 3
Back & Arms

I must love you and myself because I did duck walks on vacation!! Now we’re going hiking, eek.

Triston

W3/D4 Week 3 Day 4 
Quads & Glutes (accessory)

Love the change up from the last bicep/chest days. Keeps things fresh.

Dana

Robin

W3/D5 Week 3 Day 5
Chest & Biceps

W4/D1 Week 4 Day 1
Glutes & Hamstrings

Oooh that ab roller workout needs some work!!! Hate that damn thing 😂

Me: HONEY! Check out my six pack!!
Wife: Can I get one of those donuts?

Heather

W4/D2 Week 4 Day 2
Arms & Abs

Until I wasn’t able to do drop sets on the press machine. But I did it today!!! Getting stronger!

W4/D3 Week 4 Day 3
Shoulders (volume)

W4/D4 Week 4 Day 4
Quads (volume)

Not my favorite back seque.. lol. Single row cable pull downs are by favorite

Nicole Campbell

W4/D5 Week 4 Day 5
Back (low rep, heavy)

Great workout!  My hips tight and therefore certain exercises aggravate the low back. So have to modify

Love this one!!! Great leg day for sure 🔥

W5/D1 Week 5 Day 1
Glutes & Hammies Pyramid

Awesome upper Boyd pump. The planks were tough!

Emma

W5/D2 Week 5 Day 2
Shoulders

Sania

W5/D3 Week 5 Day 3
Chest & Triceps

CarrieLynn

W5/D4 Week 5 Day 4
Back (volume)

Got a power rack set up in the basement and now I understand "heavy lifting" 😳

Sister!!! You’re trying to kill me!! This was so brutal!!

W5/D5 Week 5 Day 5
Quads & Glutes (volume)

That last one!!! I died. They had to call the ambulance!! Jk. I survived but it wasn’t pretty

Jodie

W6/D1 Week 6 Day 1
Glutes & Hamstrings

Didn’t look like much but my shoulders feel so good!!

Joanne

W6/D2 Week 6 Day 2 
Shoulders

You really don’t want to me say what I think about that ab roller 😂😜

I love new movements Superman snow angels were tough!

To the person who created the ab roller:
I really don’t like you.

W6/D3 Week 6 Day 3 
Back

Katie

Stephanie

W6/D4 Week 6 Day 4 
Quads & Glutes

Holy mother ... Good thing I washed my hair this morning!

Wendi

W6/D5 Week 6 Day 5 
Biceps & Triceps

W7/D1 Week 7 Day 1 
Glutes 🍑🔥

Michele

I may or may not be able to move tomorrow.  😜

Rita Hodges

W7/D2 Week 7 Day 2 
Shoulders & Core

Love back day 🥰 love this workout ❤️

Kristi Wood

W7/D3 Week 7 Day 3 
Back Attack!

Won’t be wearing heels tomorrow to church after that workout 😂🔥

Karen

W7/D4 Week 7 Day 4 
Quads 🔥

W7/D5 Week 7 Day 5 
Arms & Abs

W8/D1 Week 8 Day 1 
Heavy Compound Legs

Love all of Amy's classes! Shoulders on 🔥

Eden

As usual Amy is a master and my shoulders are on 🔥 Thank you Amy 🥰

Diana

W8/D2 Week 8 Day 2 
Shoulders

W8/D3 Week 8 Day 3 
Back & Core

All I can say is oh my heart 😩 quads burn and I hope I can walk out of here 😅

Christie

W8/D4 Week 8 Day 4 
Quads

This is such a good burn! My triceps are on fire 🔥

Thank you Amy!! I love showing up at the gym and not having to think about what to do! My arms are DEAD 😵

W8/D5 Week 8 Day 5 
Biceps & Triceps

Sharon

W9/D1 Week 9 Day 1 
Glutes & Hamstrings

This is a favorite of mine!! Such a good burn 🔥

Needed this one today! Shoulders are on fire 🔥

Mariel Kwon

W9/D2 Week 9 Day 2 
Shoulders -5 sets

Great workout but couldn’t put in weight/reps for lay pullover. Otherwise, excellent as always! Thank you!

Leigh

W9/D3 Week 9 Day 3 
Back

W9/D4 Week 9 Day 4 
Quads & Glutes

Love this workout! It’s a good arm
Burn

I’m really enjoying these basic, effective workouts!

Renee

W9/D5 Week 9 Day 5 
Arms & Abs

Only 5? No problem. Oh wait… I’m dead!😵

W10/D1 Week 10 Day 1 
Glutes Cluster Sets

That last elbow plank set was 😵☠️ I hated it but I loved it!!

W10/D2 Week 10 Day 2 
Cluster Shoulders & Core

There’s something going on with adding reps/weights on the last few exercises but it all whooped me! Thank you!

W10/D3 Week 10 Day 3 
Back & Core w/Cluster Sets

W10/D4 Week 10 Day 4 
Cluster Set Quads

Week 10 done!!! Can’t wait to start another 10 weeks 💪🏼

Third time completing this 10 week program and feeling so much stronger! Especially in those tricep pushups 🥵

10 weeks is done!! 👊🏻 feeling so much stronger 💪🏻 Going to repeat the program and see all the gains 😈 This upper body set was 🔥

W1/D3 Week 1 Day 3 Back

Community

More workouts from Amy Williams