John Paul

arms feel like jello…thanks man! Perfect workout ahead of the holidays

The Workout 👇🏼
(Circuit)
1️⃣ Slams 👉🏼 3x15
2️⃣ Landmine punch 👉🏼 3x10
3️⃣ Decline leg raise 👉🏼 3x10

4️⃣ Single arm Lateral raise 👉🏼 4x12

5️⃣Standing Arnie press 👉🏼 4x10

6️⃣ Dumbbell French press 👉🏼 3x15,12,10
7️⃣ Spider curl 👉🏼 3x12

8️⃣ Back supported Tricep pushdown 👉🏼3x15
9️⃣ Zottmann curl 👉🏼 3x12

1️⃣0️⃣ Tricep kickback 👉🏼 3x15
1️⃣1️⃣ single arm preacher curl 👉🏼 3x12

Slams

Landmine Rotational Press

Decline leg raise

Circuit

Modified cable lateral raise

Standing Arnold dumbbell press

Dumbbell French press

EZ bar spider curl

Arm Superset 1

Back supported Tricep pushdown

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

Arm superset 2

Tricep kickback

Single arm hammer preacher curl

Arm superset 3

Shoulders/ Arms/ Core
12/14/22

Legs- Hamstring focus
6/3/23

Upper Body- Dumbbells

Rest day/ See Mobility
6/1/23

Kettlebells- 700 reps
5/27/23

Abs
5/25/23

Legs (supersets)
5/24/23

Back & Triceps
5/23/23

Hard as hell man 🫡😮‍💨 destroyed my legs today

Keith

Legs
5/20/23

Was beat by those tricep pull downs 💪🫡

Upper Body
5/19/23

Abs/ Active Recovery
5/18/23

Absolutely killer, my legs are toast after this 😮‍💨🫡😤

Steven

Legs
5/17/23

Great pump. Fatigued for sure but feel great 💪🏻

Pull (Back and Biceps)
5/16/23

First day back in the gym in like 3-4 weeks, felt great! Good lift to start back off

Push (Chest/ Shoulders/ Triceps)
5/15/23

Legs (Bands & DBs at Home)
5/13/23

Upper body
5/12/23

Legs (Glutes & Hamstrings)
5/11/23

Pull (Back & Biceps)
5/10/23

Push (Chest, Shoulders, Triceps)
5/8/23

Summer

Great workout! I’ll be feeling this one tomorrow 🙌

Hamstrings & Glutes
5/6/23

Upper Body 
5/5/23

Active Recovery 
5/4/23

Homie those reverse leg extensions had me swearing

Legs (Quads & Hamstrings)
5/3/23

Pull (Back & Bis)
5/2/23

Chest, Shoulders, Triceps
5/1/23

Bro the high reps are murdering 
Me 💪💪

Hamstrings & Glutes
4/29/23

Upper Body 
4/28/23

The high rep lifts are destroying me dude!!

Calves, Arms & Abs
4/27/23

Legs (Quads & adductors)
4/26/23

Charles

Not sure I even own triceps anymore? Brutal

Chest, Triceps & Front Delts
4/24/23

Legs (Hammies & Abductors)
4/22/23

Just got to the gym after a while! Couldn’t ask for a better pump

Upper body
4/21/23

Active Recovery 
4/20/23

Leg presses murdered me. Always crushing the new workouts, thanks man

Legs (Quads) & Abs
4/19/23

Pull
4/18/23

Push
4/17/23

Upper body
4/16/23

Struggled on those preachers at the end. Thanks dude

Killer! Gym was too busy to finish, but keep these comin’!

Austin Schall

Pull 
4/11/23

Those seated smith presses at the end were tough 💪

Push 
4/10/23

Seeing stars after those Bulgarians thanks bro!

Great start to the week!  Thanks for putting these together 💪🏻

Nate

Legs 
4/5/23

Pull
4/4/23

Great workout. Can you leave possible alternatives for exercises? For example my gym doesn’t have anything similar to the machine used during the lateral raises of todays workout so I used cables. Also, when you say “20 rep” of tricep push down is that per arm or total? Ie 10/per arm = 20 or 20/arm = 40

I love the workouts man, keeping me motivated for my wedding coming up in July!

Sean

Push 
4/3/23

Upper Body (Dumbbells)
3/31/23

Legs 
4/1/23

Rotated between those bent over rows and extensions holy hell 💪🔥

Pull
3/28/23

Push 
3/27/23

Trying this app out, this first workout was seriously amazing

Adam

Legs
3/25/23

App is acting up. Not closing out workouts when I do then reopening them next day. Closing out of current workouts during workout. Just a heads up

Upper Body
3/20/23

Legs- Low Impact
3/18/23

Upper Body
3/17/23

Legs
3/15/23

45 min LEGS

Legs & Core

600 calorie burn, baby! These workouts are 🔥.

Brett

Back

Legs (Glute/ Hamstring focus)

Upper Body Supersets

Legs (Quad focus)

Arms & Abs

Great hotel style workout when limited in equipment.

Matt

Awesome Friday full body workout, thanks dude 💪

Full Body

Started swearing at myself during the Bulgarians! Thanks bro

This workout was killer! 600 calories easily burned!!! Need to do this one once a week

Chest & Back

Awesome leg day!!! And feeling that core pump!!!

Shoulders & Arms

Took a few days off for snowboarding, so definitely the perfect workout to get back into the grind! 🫡🔥

The modified push-ups were very new to me, but killer pump from those! 🔥🔥🔥

Chest/ Shoulders/ Triceps
12/5/22

Back & Biceps
12/6/22

Legs
12/7/22

Thought it was gonna stay easy at the beginning but wow that took off

Chest, Shoulders & Triceps
12/8/22

Solid back and bicep workout!!! Definitely burning at the end!!!!

Brutal… renegade rows will always be the death of me

Back & Biceps
12/9/22

Chest & Back
12/12/22

Legs
12/13/22

Perfect workout to get in right before a flight! Feeling pumped and exhausted!! 🙌🏼

Shoulders/ Arms/ Core 12/14/22

Community

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