Walkouts

Scap push up

- 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

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

Banded pull aparts

Warm up

- 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

- Begin seated on an incline bench with dumbbells above your chest, palms toward your feet
- Rotate and lower the dumbbells to an underhand grip at chest level
- Reverse the movement back up over your chest

Incline dumbbell key press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Incline Tricep skullcrusher

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W4/D1  Chest, Triceps and Calves

Wow. First day, and it was brutal. Feels great, though, to get back into a routine

Sven

Carlos

Nastassia

W1/D1 Full Body

Couldn’t recommend this enough.  I’ve been searching for a detailed yet realistic workout routine and this is it.  Very well structured and something that I will actually continue to follow.

Doug

That was a tough workout! I feel accomplished for the morning! 🔥🔥

Mike Buskey

Anmol

W1/D3 Full Body

W1/D5 Full Body

It was definitely a brutal workout! I feel rewarded though after! 🔥

John Paul

W2/D1 Upper body

Marcio

W2/D2 Lower body

W2/D4 Upper body

W2/D5 Lower body

🦍🦍🦍🦍🦍🦍 haven’t pushed myself like this in a while !

W4/D1 Chest, Triceps and Calves

More workouts from Brett Lundeen