- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Push ups

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

W7/D3
Push day

Tabetha

Tori Holcomb

Skylar Shafer

W1/D1 
Pull day

My first time ever using a barbell 🥲 so proud of myself

Savannah

Alisha

My legs were steel after the workouts 🥵

Jerily

W1/D2 
Leg day

Kirsten Nash

Taylor

Christy

W1/D3 
Push day

Diana Arce

Bre has the best workouts. I did the home program but really wanted to elevate my training so I'm on week one of the gym program!

Elizabeth

W1/D4 
Leg day

Didn’t really enjoy the order of these excersises and felt there could of been more bicep variations

Samantha

Viki

So chin ups are no joke and I'm dead 💀

Rachel Murphy

W2/D1 
Pull day

I’m pregnant so it’s difficult but is good ♥️

Leidy

Lisa

W2/D2 
Leg day

Chelsea

Not many shoulder exercises so I didn’t feel like it was well rounded?

Ashleigh

W2/D3 
Push day

Valarie

Legs are feeling this one, and the booty pump after 😍🍑🍑

Sarah

W2/D4 
Leg day

How do we pull up and chin up as a super beginner??

Pull ups + chin ups = ☠️ my arms are killing me 💜

Love the workout, I feel like I’m not getting the burn I should only because I’m doing these at home and there are no alternatives with examples, I’m able to look alternatives up online but It dosnt feel like Im doing them right.

W3/D1 
Pull day

Kimmie

Romy

W3/D2 
Leg day

W3/D3 
Push day

W3/D4 
Leg day

Great workout, can’t wait for the at home version

W4/D1 
Pull day

Samara

W4/D2 
Leg day

Great pump feeling super strong pushing heavy weight 💪🏻😎

Mackenzie

W4/D3 
Push day

Most I’ve squat on the bar in a LONG time🙌🏼Feeling strong AF🔥

Kate

W4/D4 
Leg day

Alexa

W5/D1 
Pull day

W5/D2 
Leg day

2ed time doing the 8 week program and I definitely feel the improvement in my strength!! 💪🏽💪🏽

W5/D3 
Push day

Marylou

W5/D4 
Leg day

I’d love the at home alternatives, I feel like I’m not getting the full affect of the workout because I feel like I’m doing the alternatives wrong. The workout ends up feeling like a waist 😫😫

W6/D1
Pull day

The workouts is too short. The duration is not more than 30 - 35 min even I follow all the steps.

Mariana

My legs and 🍑 are literally dead today🥵 a week long break wasn’t worth the price 😭

W6/D2 
Leg day

W6/D3 
Push day

2ed time doing this program, I’ve moved up weight in all moves!! 🍑🍑🥰💪🏽

Miranda

W6/D4 
Leg day

Not a huge fan of any of your pulls days :/ I always need to refine & add more to get a full pull day workout.

W7/D3 Push day

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