Alternative for Diamond pushups. These kill my shoulder.

Eric

Nancy

Felt stupid doing half of these for the first time, but did them anyway. Gotta start somewhere

Emily

Well that kicked my tris trash! 🥵💪🏼

Courtney

Increase strength and hypertrophy with this routine.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- 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

2 arm dumbbell skull crushers

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Tuesdee-
Chest/ triceps

Mondee-
Quads n Booty n Core

Breckyn

First workout while pregnant and I’m so grateful I finally feel good enough to do these again! 🙏🙏

Emali

Shaking so bad, but made it through! 💪

Looked up at the mirror while I was doing those incline curls to failure and my biceps looked legit 🤩 in Coach Cabe we trust

Officially got the nod from a gym bro! I feel like I've finally made it at the gym. Thank you, unsupported 80Lbs rows.

Wednesdee-
Back & biceps 💪🏽

🎶 Momma said there’d be dees like this, there’d be dees like this, she said 🎶

Thursdeeee-
Shoulders

It ain't no fun if ya got no buns!! 🤣🍑🔥

Fridayeeee-
hamstring n’ glutes n’ core

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!!!!

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

Saturdeeee- 
Push/Pull

I guess I’m working out on Sundays now 🥵

Tuesdee- Chest/ triceps

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