Jason

George

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

Seth Lunsford

Chest workouts are usually my worst cause it’s my weakest part of my body,  but this workout definitely hit all the chest. Dope!

Erik

Luis

What a great Chest Pump guys thank you for the great program 🙏🏽

Aaron

Colton

Cody Dumont

Roddy

What a great workout to start the new week. And even better doing it at a new gym.

Matthew kelk

Cesar

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

Lie flat on the bench, with your feet planted firmly on the ground. Keep your core tight, your butt on the bench, a slight arch in your lower back, and shoulders/upper back pinned to the bench. When lowering the bar to your chest, stack your joints. Hands/wrist over elbows keeping a straight line. Bring the bar down to your chest and press up. Inhale when coming down, exhale when pressing up

Barbell Bench Press

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

Barbell Bench Press Close Grip

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Seated Chest fly machine

Adjust the bench to a 30-45-degree incline angle. Sit on the end of the bench and place both dumbbells on your thighs in the starting position. Then, kick both dumbbells back and hold them in a neutral position on each side of your head. Now, press the dumbbells up and turn your wrists inward (Reverse grip) while contracting your chest muscles. Exhale during this portion of the exercise. Then, slowly lower the dumbbells back down and turn your wrists slightly back outward until the dumbbells are in a neutral position.

Incline Dumbbell Reverse grip bench

Lie on a 45 degree bench, similar to what you would use for an incline bench. With dumbbells in hand let them hang by your side. With a little bend in your elbows use your chest to bring the dumbbells up to chest level. Bring the dumbbells close together without touching them. Control and return to starting position.

Incline Dumbbell Low Fly

Place hands with a reverse grip and hold bar at chest level, press up and slowly bring the bar back down to your chest

Seated EZ bar Uppercut press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Seated Push Down Dip Machine

DAY 1 CHALLENGE
15 (CHEST WORKOUT)

Tiago

AMAZING pump! One of my favorites. 💪🏽

Benjamin

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)

José

DAY 1 CHALLENGE
05 (LEGS/ABS)

Orlando

Mohammad

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

DAY 1 CHALLENGE
06 (PUSH/TRICEPS)

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

rfreire1973

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)

LEGS ARE UNSERVICEABLE AFTER THIS WORKOUT

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

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 Freyre

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 🤛🏼

Wyatt

DAY 1 CHALLENGE
22 (CARDIO/ABS)

DAHHHH PAAAHHMMPPPP💪🏼💪🏼💪🏼💪🏼

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 15 (CHEST WORKOUT)

Community

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