Jermaine

IVAN PRADO

JR Martin

Let’s make the workouts a bit harder! Increase the weight if possible. We’ve also added some more volume to the workouts💪

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close 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

- 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

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- 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

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- 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

Cable curl superset with tricep pushdown

- 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

- 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

Incline curls superset with skull crushers

W2 / D3
Upper body 2

Roberto Reyes

W1 / D1 
Upper body 1

Dropped the weight, adjusted a slow and controlled tempo and it was beautiful! 👍🏻

Tony

W1 / D2
Lower body 1

Radojko

W1 / D3
Upper body 2

Harika

W1 / D4
Lower body 2

W2 / D1 
Upper body 1

Would love to see alternative option for deadlifts.

W2 / D2
Lower body 1

W2 / D4
Lower body 2

W3 / D1 
Upper body 1

W3 / D2
Lower body 1

W3 / D3
Upper body 2

It wasn’t you, i couldn’t make it to abs training 🫣 but i felt the legs burning

W2 / D3 Upper body 2

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