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

Ivana

scorpion

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

Vernell

I’m 5’10 250 lb and wasn’t able to do pull ups but I did everything else! Work out was great! I really enjoy being able to check the app and see how the exercise is done.

Daniel

Dennis

GRANT HEWLETT

Mustafa Abrahem

Naveed

Autum

Since my injuries I suffered during competition l, and returning to fitness, I realized  no biceps suffered the most. Definitely looking forward to their development.

Adam Pittman

Stan

Chin ups and pull ups are not made for everyone. For me it's too heavy with my 97kilogramms.

mane1000

Adrian

Carlos

Davonte

Brad

Alternative curls; do u mean 9 rep per arm or total both arms. I dont know so much about this😩😬…

Karin Sun Sanne

Boomshakalaka!! My biceps are on fire🔥 they‘re about to pop 💪🏽💥💥

John Harris

Excellent never trained my arms that much before…💪🏼💪🏼

Almujahid

Will

Jarrad

Samuel

I like this work out a lot! I just wish there was a alternative for pull-ups since I am not able to do pull-ups yet.

Jessica Benavides

BARBELL DEAD LIFT 4 SETS X 11 REPS
BENT OVER DBELL ROWS 4 SETS X 11
PULL- UPS 4 SETS X 13 REPS
INCLINE DBELL PRESS 4 SETS X 9 REPS
DBELL HIGH PULLS 4 SETS X 11 REPS
BW CHIN UPS 4 SETS X 13 REPS

DBELL BICEP CURLS 4 SET X 9 REPS
DUMBBELL PREACHER CURLS 3 SETS X 7 REPS (ECCENTRIC)
DBELL PREACHER HAMMER CURLS 4 SETS X 10 REPS
EZ-BAR CURLS  4 SETS X 10 REPS 

POST: LIGHT JOG 1.5 MILE

Barbell deadlift

-Stand with a dumbbell in each hand 
-Hinge at the waist allowing the dumbbells to hang
-Row the dumbbells up towards your abdomen
-Lower and repeat

Bent over dumbbell row

- Start with your hands about shoulder width apart
- Pull you body up engaging you lats

Pull-ups

Dumbbell incline bench press

Dumbbell high pull

Bodyweight chin up-

Dumbbell alternating curls

Dumbbell preacher curl

Dumbbell preacher hammer curl

- Squeeze your biceps at the top
- Don’t move back and forth

Ez - bar curl

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

Day 3 Pull & biceps

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