JR Martin

Tony

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Begin with hands on the bars and feet firmly in the floor
- Press down the handkes engaging your triceps
- Bring back to starting position
- If you don’t have a dip machine you can do refular dips instead.

Dip machine

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W1 / D2:
Arms & Calves

Jerry

W1 / D1:
LEGS (Quad focused) + Abs

W1 / D3:
Legs (Hamstrings & glute focused) + Abs

Last one was the killer for biceps ☠️

Diego Morales

Miles

W1 / D4:
Pull (Back & Biceps) + Calves

W1 / D5:
Push (Chest, Shoulders, Triceps)

W2 / D1:
LEGS (Quad focused) + Abs

W2 / D2:
Arms & Calves

W2 / D3:
Legs (Hamstrings & glute focused) + Abs

W2 / D4:
Pull (Back & Biceps) + Calves

W2 / D5:
Push (Chest, Shoulders, Triceps)

W3 / D1:
LEGS (Quad focused) + Abs

W3 / D2:
Arms & Calves

W3 / D3:
Legs (Hamstrings & glute focused) + Abs

W3 / D4:
Pull (Back & Biceps) + Calves

W3 / D5:
Push (Chest, Shoulders, Triceps)

W4 / D1:
LEGS (Quad focused) + Abs

W4 / D2:
Arms & Calves

W4 / D3:
Legs (Hamstrings & glute focused) + Abs

Cyril

W4 / D4:
Pull (Back & Biceps) + Calves

W4 / D5:
Push (Chest, Shoulders, Triceps)

W5 / D1:
LEGS (Quad focused) + Abs

W5 / D2:
Arms & Calves

W5 / D3:
Legs (Hamstrings & glute focused) + Abs

W5 / D4:
Pull (Back & Biceps) + Calves

W5 / D5:
Push (Chest, Shoulders, Triceps)

W6 / D1:
LEGS (Quad focused) + Abs

W6 / D2:
Arms & Calves

W6 / D3:
Legs (Hamstrings & glute focused) + Abs

W6 / D4:
Pull (Back & Biceps) + Calves

ANDY

W6 / D5:
Push (Chest, Shoulders, Triceps)

W7 / D1:
LEGS (Quad focused) + Abs

W7 / D2:
Arms & Calves

W7 / D3:
Legs (Hamstrings & glute focused) + Abs

W7 / D4:
Pull (Back & Biceps) + Calves

W7 / D5:
Push (Chest, Shoulders, Triceps)

W8 / D1:
LEGS (Quad focused) + Abs

W8 / D2:
Arms & Calves

W8 / D3:
Legs (Hamstrings & glute focused) + Abs

W8 / D4:
Pull (Back & Biceps) + Calves

W8 / D5:
Push (Chest, Shoulders, Triceps)

W1 / D2: Arms & Calves

Community

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