- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Keep your back flat on the incline bench 
- Lower bar to your chest
- Press bar to starting position

Incline bench press (smith machine)

- Start by standing tall and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- 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

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- 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 - low pulley

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

Jerry

W1 / D1:
LEGS (Quad focused) + Abs

JR Martin

Tony

W1 / D2:
Arms & Calves

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

Last one was the killer for biceps ☠️

Diego Morales

Miles

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

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 / D5: Push (Chest, Shoulders, Triceps)

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