De-load week: this week will be much lighter than last week.

Time to recover before moving on to the next program!💪

- 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

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

Incline bench press (smith machine)

- 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

- 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

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

W8 / D4
CHEST & BACK

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

W8 / D4 CHEST & BACK

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