mondo

Gideon

Mark🇬🇾

Warm up:

10 minutes jog or sprint on the treadmill. 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

If you have a hard time performing a pull up. You can use the machine that assist you. Or you can place something on the floor and slowly let your body down to build the muscles needed to do a full pull up.

Also keep your feet in front of you not underneath, or behind you.

Pull Ups 👽

Find a good base, keep chest up and perform the movement.

Chest Flys 🤟🏿

Engage all muscles before you lift off. Let the bar tough your chest!

Progressive overload! 

Start with light weights and work your way to heavier weights as you continue to sets

Incline Chest Press 🤟🏿

Lock you legs in and allow the bar to touch your chest on the way down and let it come all the way back up.

Progressive Overload! 

Start light and work your way to heavier weights.

Lat Pulldowns 👽

Let the arms stretch as far back as possible to get complete blood flow. If you do not have this machine at your gym you can use a bench and do Dumbbell flys.

Progressive Overload! 

Start light and work your way to heavier weights.

Machine Flys 🤟🏿

Here with these seated rows keep your back straight and row back and hold for 2-3 seconds before releasing.

Progressive Overload! 

Start light and work your way to heavier weights.

Seated Rows 👽

Find a good base, keep chest up and perform the movement.

Progressive Overload! 

Start light and work your way to heavier weights.

Low Chest Lifts 🤟🏿

W2/D2 CHEST&BACK ❤️‍🔥

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Ricardo

W1/D3 ROBOT ARMS 🦾

Your demonstration videos and program have helped me be so much more confident in the gym

David

W1/D4 BIG CHEST 🤢

Giovani

W2/D1 MIGHTY SHOULDERS ☄️

Albert

W2/D3 ABS&ARMS 🤐

Karen

W2/D4 BIG LEGS 👣

W3/D1 CHEST/ARMS/SHOULDERS 🤦🏾‍♂️

W3/D2 LEGS/BACK/ABS 🦁

JaMarrius

Hi, I’d like to start training twice a day gym training in the morning and then some body/ Hiit in the evening. How can I couple both to keep my training complementary and effective? Thanks for your insight.

W2/D2 CHEST&BACK ❤️‍🔥

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