Raphael Whatoname

Anderson

Stan

Brad

Almujahid

Will

Jarrad

Getting easier time to up the weight limits!!

Samuel

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

Pushups (close, normal, wide )

-Jog on a treadmill for distance or time
1.5 mile jog

Jogging on treadmill

Day 13  Push & triceps

Ivana

Gaby

scorpion

Day 1  Push & triceps

Zachary Blake

Day 2  Lower body & core

Arms will be jello tomorrow but a great workout! Stacks are brutal.

Great workout …kinda struggled with chin ups… but overall nice pump

Vernell

Day 3  Pull & biceps

Day 4  Push & tricep

Day 5  Lower body & core

Seve

Daniel

Dennis

Day 7  Push & triceps

Boni

Bill McCart

Day 8  Lower body & core

Javier

Day 9  Pull & biceps

Autum

Day 10  Push & tricep

Day 11  Lower body & core

Amazing! I hope I can still walk tomorrow!!

Amazing! I hope I can still walk tomorrow!

Day 14  Lower body & core

juan cantu

Day 15  Pull & biceps

Such a good workout!! I would recommend to anyone!!

Day 16  Push & tricep

Day 17  Lower body & core

Day 19  Push & triceps

Day 20  Lower body & core

Day 21  Pull & biceps

Day 22  Push & tricep

Day 23  Lower body & core

109 degrees doesn’t stop hard work!!🤨🤙

Day 13 Push & triceps

Community

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