Fabion

Bill McCart

John Harris

Challeging little better on the triceps exercises tday👍🏻

Karin Sun Sanne

Almujahid

Will

Loved it. Cant wait for more training programs as I follow all your moves 🥰.

Jarrad

Heat, hard, dead…. Great Memorial Day workout!

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

Day 7 Push & triceps

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Day 7 Push & triceps

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