Pushed myself today. I feel great! I'm not sure if I'll be able to move tomorrow....but, I got two sets of cable decline fly at 27lbs!!!!

Breckyn

Nancy

Dues are paid! 💰🤑 Veins are poppin' from that one! 💪🏼 Fabulous week!!

Courtney

Each workout is done as a superset or compound set. Meaning you’ll go straight from a push exercise straight into a pull exercise then take your rest. The pump and muscle activation during this workout will be intense!

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close grip incline bench

Holding dumbbell at the side 
Keep elbows tight 
Twist at wrist

Dumbbell wrist twist

Close grip incline/ wrist twist

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Close grip bench/ row

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Kneeling underhand grip cable row

Cable fly/ cable row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Triceps bench dips

Hammer curl/ bench dip

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Hold opposite arm at 90 degree engaging bicep
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Saturdeeee- Push/Pull

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