This finisher was the bomb!!!! A excellent pump for a Friday night!

John Paul

The Workout 👇🏼
1️⃣ Band resisted pull up
👉🏼 3x12
2️⃣ Single arm Z press
👉🏼 3x12

3️⃣ Glute bridge floor press
👉🏼 3x15
4️⃣ High plank row
👉🏼 3x10

5️⃣ Barbell skullcrusher to press
 👉🏼 3x8
6️⃣ Incline dumbbell curl

FINISHER

7️⃣ Deadbug press 👉🏼 3x30
8️⃣ Gorilla row 👉🏼 3x10
9️⃣ Single arm push press 👉🏼 3x10 each 
🔟 Banded hollow body pullover

Worlds Greatest Stretch

Cat Cow

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

Warm up

Band resisted pull up

Single arm Z press

Superset 1

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

High plank row

Superset 2

Barbell skullcrusher to press

Incline dumbbell curl

Superset 3

Deadbug press

Gorilla alt/ dual rows

- With a single kettlebell perform a kettlebell push press
- Repeat for desired reps

Kettlebell single arm push press

Banded hollow body pullover

Finisher

Upper body Pump
12/23/22

Pull
3/28/23

Push 
3/27/23

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

Sean

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

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! 🫡🔥

Austin Schall

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

Brutal… renegade rows will always be the death of me

Back & Biceps
12/9/22

Chest & Back
12/12/22

Legs
12/13/22

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

Shoulders/ Arms/ Core
12/14/22

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

Upper body Pump 12/23/22

Community

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