Dennis David

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

Erik

Matthew kelk

Still dying from the leg workout the day before. But we pushed through 😂💪🏼

Ali gee

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

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral Grip Lat Pulldown

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline Dumbbell Bench Press

Grab the bar with your hands down or palms facing up, slightly  wider than shoulder width apart and let it hang with your arms straight. Brace your core and squeeze your shoulders together to row the weight up until it touches your stomach (aim for bellybutton), then slowly lower it back down again.

Barbell Bent Over Rows

- Start seated on a lateral chest press machine 
- Press your hands out engaging your chest
- Pause and let your arms return back to the starting position

Seated lateral chest press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- 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

Seated Alternating dumbbell curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Flat Barbell Tricep Press

DAY 1 CHALLENGE
26 (PUSH/PULL)

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 🔥💨

Seth Lunsford

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)

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!!

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)

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 💸💸

Aaron

Shawn Freyre

DAY 1 CHALLENGE
19 (BACK WORKOUT)

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)

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 26 (PUSH/PULL)

Community

More workouts from Day 1 Training