Dana

Nicole Campbell

Sania

Janine Hetzel

Rachel Yoder

If you wanna to tri these, you’re gonna have to bi these!!

Rowdy

Hannah

Kimberly

Such simple moves that I’ve done my whole life but adding HEAVY weight is what has changed for me. I love that the app reminds you to lift HEAVY which pushes me past boundaries that I’ve set for myself. I’ve been working out for 10 years but I’ve never had muscle like this!

Jessica

Tara

- 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

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

Flat Bench Barbell Bench Press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up
* Do as many as you can on your toes, before dropping to your knees *

Tricep Pushup

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

Dumbbell Incline Tricep Extension

W5/D3 Week 5 Day 3
Chest & Triceps

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

Mary

Tamara

Your the best I just love your workouts and you :)

SamSanchez19

W1/D1 Week 1 Day 1
Glutes & Hamstrings

Upped my weights this round and feeling strong!

Great shoulder day! Hoping I’ll feel it in two days!!😆

W1/D2 Week 1 Day 2
Shoulders

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

Sabrina

W1/D3 Week 1 Day 3
Back

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

Amanda

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

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!

W5/D3 Week 5 Day 3 Chest & Triceps

Community

More workouts from Amy Williams