Hans

Ali gee

Aaron

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

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

Alternating Dumbbell Curls

Inside grip on the EZ Bar. Control weight through entire movement.  Squeeze at the top, resist the negative.

Seated Preacher Curl w/ EZ Bar Close Grip

1.) Start by sitting on a lat pulldown machine, with your knees
underneath the padding, feet flat on the floor and hands
gripping the rope/bar with a close underhand grip.
2.) Slowly curl the bar down and behind your head, isolating
your biceps, and hold for a count.
3.) Then return back to the starting position.
4.) Repeat for as many reps and sets as desired.

Seated Cable Curl Down (Rope Attachment)

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

Barbell spider curls

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

Dumbbell Hammer Curl

- 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

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

Cable Reverse Grip Triangle Tricep Push Down

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Standing Overhead Dumbbell Extensions

- Start in a push up position
- Lower chest down to the ground
- Press explosively up

Bodyweight Push Ups

Using an ab roller or a barbell with small equal sized plates on each side. Starting on your knees  and holding the roller out in front of you. Guide the roller out engaging your core and lats. When parallel to ground use your core to bring the roller back to starting position.

Ab Roller

Bodyweight Sit Ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

DAY 1 CHALLENGE
20 (ARMS & ABS)

Tiago

AMAZING pump! One of my favorites. 💪🏽

Benjamin Garcia

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 🔥💨

Seth Lunsford

DAY 1 CHALLENGE03 (LEGS/ABS)

Alan

DAY 1 CHALLENGE
04 (PUSH/PULL)

José

DAY 1 CHALLENGE
05 (LEGS/ABS)

Orlando

Mohammed

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 Freyre

DAY 1 CHALLENGE
19 (BACK WORKOUT)

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💪🏼💪🏼💪🏼💪🏼

Matthew kelk

DAY 1 CHALLENGE
23 (PUSH/BICEP)

Hittin them with the Ric Flair WOOOOOOOOO

ABDELAZIZ

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 20 (ARMS & ABS)

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