It was a good workout i was happy when i got done because i felt good

GRANT HEWLETT

Work out was great and challenging cant wait for tomorrow

Cristian

Mustafa Abrahem

Naveed

James Davis

Push ups… Imposible 3x3
Jogging 2414m 14 min…

David Zelman

Louis

It was pretty intense since I haven’t worked out in a little while but overall great routine loved it

Yala

Travis

Great workout pushed me and my buddy to complete the run at the end

Pinzolo

Fabion

Denise Vasquez

Finally completed the whole workout. I’ve been struggling mentally with being consistent with lifting weights due to life stressors ( active army bs, long distance marriage, single parent at home with 10 yr old daughter etc etc). I pray I can get it together to really make a difference in my life.

Bradley

Charles Lewis

It was amazing! It kicked my ass but i felt strong and confident putting in the work!

Caleb Mendez

Start again (powerful start)
🔥🔥👊🏽

Mike

For a beginner, I was surprised that I was able to complete this. It was intense but the videos got me through it. I appreciate it.

Richard Roybal

It was pretty comprehensive. Cannot believe how difficult the push ups were at the end. I was like…this is going to be easy.

Adam Pittman

Vock

James

Adrian

Demetric

Lance

Great training and love the tutorial videos

Corey

Actually si really like it, I stopped to train some time ago and to start is really cool, hope in a couple of months following your training I got awesome results. Thanks!!!

Camilo Giraldo Jaramillo

Trent

Workout was awesome ! I actually lost track of and ran out of time doing it!

Good next time we got to get it in together!!

Davonte

Love it!!! BUT can you offer alternatives to those of us that don’t have cable machines or access to them? Thank you!

Carlos

Moananui

Dominique Troutman

My goodness did this with my wife and when we got to the push-ups we only did reps of 6 lol cause we were wore out!! I’m a former marine and have seen your videos before and love this app of yours!! I’m going to police academy in January and I’m using your workouts to get me back in the shape I should be in thank you!!

Daniel

Very exiting with a new program, I loved it. Except the running in the end - I hate running - I did it and maybe I will be in a little better shape now as well😬😬thanks🙏🏿

Karin Sun Sanne

Jalauna

Amazing!! It was the hardest I’ve pushed myself in the gym in a long time!! Thank you sir

Will

Jarrad

OraMin Ott

DonB

Evinski Benjamin

Samuel

Awesome workout! Definitely challenged me to push myself!

Jessica Benavides

BBELL BENCH PRESS 4 SETS X 7 REPS
DBELL FLAT BENCH PRESS 4 SETS X 11 REPS
KNEELING CABLE FLYS (MID LEVEL) 4 SETS X 11 REPS
SEATED CABLE ROWS 3 SETS X 13 REPS
SEATED DBELL SHOULDER PRESS 3 SETS X 11 REPS
SINGLE DBELL LATERAL RAISES 3 SETS X 11 REPS

DBELL TRICEPS THROWBACKS 4 SETS X 11 PER ARM
REVERSE GRIP TRICEPS EXTENSIONS 4 SETS X 11
TRICEPS ROPE PULL-DOWN (CABLE) 4 SETS X 11
PUSH-UP STACK SET- CLOSE/NORMAL/WIDE 

POST: LIGHT JOG 1.5 MILE

Barbell bench press

Dumbbell bench press

- Engage your chest as your bring your hands down
- Keep a slight bend at the elbow

Kneeling  cable chest fly

- Engage your back as you pull the rope towards you 
- Keep your chest up

Rope cable row

- Keep your back on the pad
- Press the dumbbells straight up
- Lower with a controlled movement

Dumbbell seated shoulder press

-Sit on the edge of a box or bench
-Raise the dumbbells in your hands out to the side laterally
-Lower and repeat

Seated dumbbell side laterals

- As you extend your arms engage your tricep 
- Come back with a controlled movement

Dumbbell tricep throwback

- Engage your triceps as you extend 
- Come back up to 90 degrees

Reverse grip cable tricep extension

- Engage your triceps as you extend the rope
- Come back to 90 degrees

Standing rope cable pull down extension

- Keep body tight
- Engage your chest as you push through your hands to come up

* Close, Normal , Wide

Day 1 Push & triceps

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Day 1 Push & triceps

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