Anderson

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

Will

BBELL SHOULDER PRESS 4 SETS X 7 REPS
SEATED ARNOLD DBELL PRESS 4 SETS X 13
PLATE FWD LATERAL RAISE 3 SETS X 17 REPS 
DBELL SHOULDER SHRUGS 4 SETS X 13 REPS
LANDMINE PRESS 4 SETS X 13 REPS
DBELL L-SIT 4 RDS OF 7-13 SEC HOLD

CABLE TRICEP BAR PUSH-DOWN 4 SETS X 13 REPS
STANDING ROPE PULL-DOWN 4 SETS X 13 REPS
DIAMOND PUSH-UPS 4 SETS 13 REPS
LOW PLANK TO HIGH PLANK 4 SETS 13 REPS

Barbell shoulder press

- Keep your core engaged and back on the pad
- Press up until you reach full extension and lower with a controlled movement

Dumbbell seated arnold press

- Keep your core tight 
- Raise until you reach shoulder height and lower with a controlled motion

Plate front shoulder raise

- Stand straight with a narrow stance 
- Pull your shoulder up with out bending at the elbow
- Engage your traps

Dumbbell shoulder shrug

-Sit on the ground with the end of the bar in your hands 
-Press the bar away from you 
-Lower the bar back to your chest and repeat

Seated landmine press

Dumbbell L-sit hold

- Engage your triceps as you extend 
- Cone back to about 90 degrees

Standing cable press down & away

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

Standing rope cable pull down extension

Bodyweight diamond chest push-ups

Bodyweight low to high plank

Day 16  Push & tricep

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

Day 16 Push & tricep

Community

More workouts from Diamond Ott