- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- 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

- 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

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body
- Extend your arms engaging your triceps to push
- Use extra weight if needed

Bodyweight dips

- 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 - high pulley

W4 / D1
PUSH

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

Diego Morales

W1 / D2
PULL

Tony

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

Ricardo

W1 / D3
LEGS + ABS

It was great I really felt the pump on back and chest 💪

GENERAL

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

W2 / D1
PUSH

Dylan

My arms where almost double in size at the end of my workout

W2 / D2
PULL

That last exercise for abs had me shaking 💪

W2 / D3
LEGS + ABS

W2 / D4
CHEST & BACK

W2 / D5
ARMS & SHOULDERS

Yilmaz Karakul

Angel

W3 / D1
PUSH

W3 / D2
PULL

I felt my abs on fire with the last one 🔥

W3 / D3
LEGS + ABS

W3 / D4
CHEST & BACK

Juan Coffey

Another good workout, remember to look for alternatives if machines are taken or can't do that part of the workout, make it easy for you

W4 / D1 PUSH

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