Tony

Last one was the killer for biceps ☠️

Diego Morales

Miles

Cyril

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

- Increase the weight for every set!
- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls (Short breaks)

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

Seated calf raise

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

Jerry

W1 / D1:
LEGS (Quad focused) + Abs

JR Martin

W1 / D2:
Arms & Calves

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

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

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 / D4: Pull (Back & Biceps) + Calves

Community

More workouts from Fit Media Training