Mustafa Abrahem

Cristian

I feel like it's too many shoulder movements which makes triceps burn already and then having to do more triceps. Seems like a bit of an overkill

Naveed

Autum

L shaped workout was different to say the least

Adam Pittman

L sits are a bit tough for me right now. Need to get my core stronger.

Eric

Vock

mane1000

Davonte

Hardcore butt-kicker no doubt💪🏽♥️love it!

John Harris

Great💪🏼💪🏼but i cheated and did the last triceps after running an extra round home. Had no strength in the arms to complete the last exercise😢😢sorry

Karin Sun Sanne

Will

Jarrad

Samuel

Jessica Benavides

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 4  Push & tricep

Day 1  Push & triceps

Day 2  Lower body & core

Day 3  Pull & biceps

Day 5  Lower body & core

Day 7  Push & triceps

Day 8  Lower body & core

Day 9  Pull & biceps

Day 10  Push & tricep

Day 11  Lower body & core

Day 13  Push & triceps

Day 14  Lower body & core

Day 15  Pull & biceps

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

Day 25 Push & triceps

Day 26  Lower body & core

Day 27 Pull & biceps

Day 28  Push & tricep

Day 4 Push & tricep

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Day 4 Push & tricep

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