Last week of heavy leg lifting - give it all you got! (next week will be a de-load week).

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot
- Same amount of reps for each leg!

Dumbbell alternating lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up
- If you don’t have a hack squat machine, you can do regular squats instead

Hack squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

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

Seated calf raise

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

W7 / D3
LEGS + ABS

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

W7 / D3 LEGS + ABS

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