BASIT

Juan Carlos

Hafiz

Dekema Stokes

Rene

GENERAL

Tony

Rainier Jann

Daniel

Mohammed Elgamal

First time at the gym in months and it have me a sweat, loved all the exercises, definitely be safe about it and do a safe amount of weights, it is doable if you are a beginner just do the amount of weights your comfortable with

Angel

Odair

Harika

Sebastian Gulyas

ANDY

Suggest weight ranges, explain if weight should increase/decrease with each set etc

Mike

1st one done - nailed it - arms are burning - added a couple extra - I needed this

josh

Robert

Swaroop

The workout was straightforward, and I was able to add additional reps and exercises without falling behind. 😎

Will

Norbert

Great pump! Can’t wait for the next session 💪

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body
- Extend your arms engaging your triceps to push
- Use extra weight if needed

Bodyweight dips

- Begin with your back to the to cable and hands overhead
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable rope overhead tricep extension - high pulley

W1 / D1
PUSH

Amazing Benny knows his stuff or fit media I should say

It was a good workout with the weight I was lifting at the time

Diego Morales

W1 / D2
PULL

It was great. Can’t wait to see my body changes

Ricardo

W1 / D3
LEGS + ABS

It was great I really felt the pump on back and chest 💪

W1 / D4
CHEST & BACK

W1 / D5
ARMS & SHOULDERS

Great love the way the up the sets makes it more challenging and you notice the difference in pump and how strong you become from the first week with the first week serving as a base FIT MEDIA and Benny know their stuff

W1 / D1 PUSH

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