Gideon

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

Engage the muscles before you lift off. Let the bar touch your chest.

ALL HEAVY WEIGHTS! CHALLENGE YOUR STRENGTH!

Flat Bench Press 🤟🏿

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

ALL HEAVY WEIGHTS! CHALLENGE YOUR STRENGTH!

Chest Flys 🤟🏿

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

ALL HEAVY WEIGHTS! CHALLENGE YOUR STRENGTH!

Incline Chest Press 🤟🏿

With a weight of your choice you can get a deep side to side rotations in.

Plated Russian Twist 🌟

With a weight of your choice you can get a deep side to side rotations in.

ALL HEAVY WEIGHTS! CHALLENGE YOUR STRENGTH!

If you do not have this machine you can do the same movement sitting in a chair with weights.

ALL HEAVY WEIGHTS! CHALLENGE YOUR STRENGTH!

Seated Crunches 🌟

W4/D3 POWER CHEST/SHREDDED ABS 😵‍💫

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 ☄️

mondo

Mark🇬🇾

W2/D2 CHEST&BACK ❤️‍🔥

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.

W4/D3 POWER CHEST/SHREDDED ABS 😵‍💫

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