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
3/27/24

REST
4/28/24

Legs- Dumbbell Only
4/27/24

Upper Body Strength
4/26/24

Core/ Active Recovery
4/25/24

Abs & Arms
4/24/24

Legs
4/23/24

Joey Cahill

CHEST & BACK
4/22/24

REST
4/21/24

FULL BODY
4/20/24

ACTIVE REST/ MOBILITY
4/19/24

REST
4/18/24

FUNCTIONAL
4/17/24

FULL BODY
4/16/24

Full Body
4/15/24

Full body Pull
4/13/24

Full Body Push
4/12/24

Active Recovery
4/11/24

Arms (lil added shoulders)
4/10/24

Legs
4/9/24

Upper body 
4/8/24

Rest
4/7/24

Full Body
4/6/24

Full Body
4/5/24

REST
4/4/24

Legs (Quads)
4/3/24

Upper body (Pull)
4/2/24

Upper Body (Push)
4/1/24

REST
3/31/24

Legs (Quads & Hamstrings)
3/30/24

Upper body
3/29/24

Full Body Mobility
3/28/24

Legs
3/26/24

Chest & Back
3/25/24

REST
3/24/24

Lower Body (Hamstring focus)
3/23/24

Upper Push/ Pull
3/22/24

Active Recovery
3/21/24

SHOULDERS/ARMS/CORE
3/20/24

Great lift. Smoked from elevated Bulgarians.

Legs (Quads)
3/19/24

CHEST & BACK
3/18/24

GLUTES/ HAMSTRINGS
3/16/24

UPPER PUSH/ PULL
3/15/24

Arms & Shoulders
3/13/24

Legs (Anterior)
3/12/24

CHEST & BACK
3/11/24

Conditioning/ Pull
2/29/24

ARMS & ABS
2/28/24

LEGS (QUADS)
2/27/24

CHEST & BACK
2/26/24

Shoulders/ Arms/ Core 3/27/24

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