Diego Morales

Tony

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

Ricardo

Another great work out, a good note to have is if you can't do a exercise, look up an alternative for that work out to still be able to work that muscle, do what you can 😁💪

Angel

GENERAL

Pretty basic stuff so far 
Not much progressive over load

Sebastian Gulyas

ANDY

The good thing about these workouts is, if you somehow miss a day, you can combine to days of workouts into one and still hit major muscle groups establishing the desired gains. Not to mention, your time at the gym doesn’t take up too much of your time.

Will

Another great one. Maybe provide us with an warmp up

Norbert

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot
- Same amount of reps for each leg!

Dumbbell alternating lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up
- If you don’t have a hack squat machine, you can do regular squats instead

Hack squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

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

Seated calf raise

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees
- You can also use a regular ab wheel.

Barbell ab rollout

W1 / D3
LEGS + ABS

BASIT

Juan Carlos

Hafiz

W1 / D1
PUSH

Amazing Benny knows his stuff or fit media I should say

Dekema Stokes

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

W1 / D2
PULL

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 / D3 LEGS + ABS

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