Arshia

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Patrick

Great workout! Couldn’t even lift my arms after 👌

Roque

*Shoulders, Chest, Triceps		
- Seated dumbbell press 4 x 12,10,8,8
- Incline dumbbell press 45 degrees 3 x 10,10,10
- 1 arm dumbbell press 3 x 15,12,10
- Upright rows	3 x 15,12,10
- Cable low to high	3 drop sets	10 drop 10 x3
		
*Triceps		
Super set	
- Skull crushers 3 x 10-12 reps
- Cable cross over extensions 3 x 10-12 reps

- Start with your arms at 90 degrees
- Press the dumbbells up to full extension 
- Come down with a controlled movement

Seated dumbbell press

- Keep your back flat on the bench and shoulders back. 
- Press up and together

Incline dumbbell press

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

1 arm dumbbell press

- Hands shoulder length apart and raise to upper chest level

Upright row

- Keeping bend in your elbows constant, push down and togther close to your body

Cable low flies

- Get a good stretch and cross your arms over at contraction alternating which arm is in front

Cable crossovers

- Keep arms even and balanced
- Lower slowly and fully extend contracting the triceps

2 arm dumbbell skull crushers

Superset

Day 5 -  Shoulders, chest & triceps

Mahdi

Syed

Got your program 2 years ago. Started today.

Navid

Day 1 - Chest, shoulders & triceps

Hannah Smith

Kwabena

Brian

Day 2 - Quads, hamstrings & calves

Melo

Didn't leave anything on the table! Can't do that with this routine!

Day 3 - Back, traps & biceps

I feel well rested. Thanks for the advice haha

Caleb Flynn

Day 4 - Active rest day

Been awhile since I have done glute bridges. Thanks for putting them in! Hope you had a great new years!!!

Great workout arash!! Really targeted my hamstrings 🔥🔥🔥

Day 6 - Hamstrings, glutes & quads

Anthony

Back and biceps got a really solid workout! Still feel like they are on fire! Thanks again for everything!

Day 5 - Shoulders, chest & triceps

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