- 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

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Close grip bench superset with hammer curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider 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

Spider curl superset with skull crusher

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- 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

- Hands shoulder width apart and raise to upper chest level

Cable upright row

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

W6 / D5
ARMS & SHOULDERS

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

W6 / D5 ARMS & SHOULDERS

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