José

Erik

Seth Lunsford

rfreire1973

Wyatt

Josh

Another pumped up Legs session done thank God it’s done ✅

Aaron

Cesar

Cody Dumont

Best word to describe this workout is Motivation

Rundell

Before or after workout complete 10-15 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bodyweight Bulgarian Split Squats

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat Machine

Start by standing on the hack squat machine with your feet inside shoulder width. Push your hips forward and squeeze your glutes. Bend your knees forward toward your toes, you should feel your quads stretching, once your knees have surpassed your toes use your quads to push yourself back to starting position.

Sissy Squat (Hack Squat Machine)

Sit in the seat so that your knee bends at the end of the seat isolating your quads. Toe positioning is always important. You can aim your toes straight up or point your toes straight out.

Seated Leg Extension

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell Box Step Up

Sit on the machine with your legs bent at a 90 degree. Press up using your toes to activate your calf muscles. Lower slowly stretching the calf muscles

Seated Calf Raise

-Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Captain Chair Leg Raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Cable Crunches

DAY 1 CHALLENGE
05 (LEGS/ABS)

Tiago

AMAZING pump! One of my favorites. 💪🏽

Benjamin

George

DAY 1 CHALLENGE
01 (PUSH/TRICEPS)

Christian

Jonnathan

DAY 1 CHALLENGE
02 (PULL/BICEPS)

The pumpiest of all pumps. What a fuckin workout. Those body weight Bulgarian split squats as a finisher were just 🔥💨

DAY 1 CHALLENGE
03 [LEGS/ABS]

Alan

DAY 1 CHALLENGE
04 (PUSH/PULL)

Orlando

Mohammad

That lock out bench press on the smith machine oooooweeee 🔥🔥

DAY 1 CHALLENGE
06 (PUSH/TRICEPS)

Jason

DAY 1 CHALLENGE
07 (PULL/BICEPS)

Isaac

That shit hits!!! Pump overload my guy💪🏻💪🏻🔥🔥

DAY 1 CHALLENGE
08 (UPPER BODY)

Feelin like I can pose as a redwood tree gettin pump like this god damn!!

Dennis David

DAY 1 CHALLENGE
09 (LOWER BODY)

Feel the pump my G’s 💪🏼🤌🏼🔥🔥

Y’all dirty for puttin squats first exercise after a crazy leg day, but I like gettin dirty! Lets fuckin go🚀🚀🚀

Willie

DAY 1 CHALLENGE
10 (FULL BODY)

My arms are on 🔥🔥🔥🔥 good shit

Feelin like I’m from Chernobyl and my bicep wants to grow another bicep and slap my grandmamma in the face

DAY 1 CHALLENGE
11 (ARMS/ABS)

Gonna turn me into a Gladiator fr 💪🏼🔥🔥🔥

I feel like the actual landmine ready to explode with this paaaahmp 💪🏼💪🏼

DAY 1 CHALLENGE
12 (UPPER BODY)

Stephen

Alexa, play Gloria Gaynor - I Will Survive

DAY 1 CHALLENGE
13 (LOWER BODY)
“Only The Strong Survive”

DAY 1 CHALLENGE
14 (FULL BODY)

Can’t see my feet chest is to pumped!!!!

DAY 1 CHALLENGE
15 (CHEST WORKOUT)

LEGS ARE UNSERVICEABLE AFTER THIS WORKOUT

Today was a tough day mentally for me, but leg days always cheer me up. Great fuckin workout

Luis

DAY 1 CHALLENGE
16 (LEGS/CALVES)

If Friday had a face, I’d slap it with my bicep pump from this lift

Tyler

Videos 10/10 idea but can you update/check them. Forearm barbell curl wasn’t shown, excited to be here though 🤙🏾LFG!

Sebastian Castorena

DAY 1 CHALLENGE
17 (ARMS/ABS)

Feel the burn of no return!!!!🔥🔥🔥🔥🔥

Gym thought I was stealing their shoulder pads on the way out. Told them it was just my pump from this workout 🚀🚀

DAY 1 CHALLENGE
18 (SHOULDERS)

Who needs Red Bull when you can grow wings from doin this workout 💸💸

Shawn

DAY 1 CHALLENGE
19 (BACK WORKOUT)

Ali gee

DAY 1 CHALLENGE
20 (ARMS & ABS)

We hittin PRs on recovery day fellas 🚀🚀

DAY 1 CHALLENGE
21 (Recovery)

Feelin like I can take a punch from Saitama 🤛🏼

DAY 1 CHALLENGE
22 (CARDIO/ABS)

DAHHHH PAAAHHMMPPPP💪🏼💪🏼💪🏼💪🏼

Matthew kelk

DAY 1 CHALLENGE
23 (PUSH/BICEP)

Hittin them with the Ric Flair WOOOOOOOOO

abdulaziz ali

DAY 1 CHALLENGE
24 (PULL/TRICEP)

Emilio

DAY 1 CHALLENGE
25 (LEGS/ABS)

Is it possible for skin to tear from a pump?! 🚀🚀

DAY 1 CHALLENGE
26 (PUSH/PULL)

Legs on a Monday to start the week ?! LETS FUCKIN GO 🚀🚀

Roman

DAY 1 CHALLENGE
27 (LEGS/ABS)

G Francis

DAY 1 CHALLENGE
28 (FULL BODY)

DAY 1 CHALLENGE
29 (ABS/ARMS)

Dirty thirty with a dirty pump let’s fuckin go

Nate

DAY 1 CHALLENGE
30 (PUSH/PULL)

Leg day on the final day of the challenge. Wouldn’t want it any other way. These past 31 days have been fucking amazing and it’s just the fuckin beginning baby!! DAYONE☝🏼🏴‍☠️

I was not prepared for this one. Almost needed to be carried out of the gym. But we got it done. 💪🏼🔥

DAY 1 CHALLENGE 05 (LEGS/ABS)

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