Jonet Siegers

These workouts target shoulders and triceps

- 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

Try to fail at the last two sets.  Meaning try to go up to 8 reps as much as you can but last 3 should be difficult to finish 

- 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

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline dumbbell lateral raise

Superset

- Hold the bazar with your palms facing down 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

Adjust the cable pulley to about chest height.

Select a weight and hold the handle of the low pulley with your right hand.

Bend at the waist until your torso is nearly parallel to the floor. 

Your legs should be slightly bent with your left hand placed on your lower left thigh. 

Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.

Raise your right arm, elbow slightly bent, to 
the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.

Slowly lower the weight back to the starting position as you breathe in

Single hand rear delt cable fly

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

W1/D2  Push Day

Excited to start Round 2 of this program!

Dara

Tyler

Adria

W1/D1 - Legs

Zujeiry

W1/D3 Glutes & Hamstrings

W1/D4 Pull Day

The superset of kickbacks always kick my 🍑🔥!

Kaila

W1/D5 Detail Day

W2/D1 - Legs

W2/D2:  Push Day

W2/D3 Glutes & Hamstrings

W2/D4 Pull Day

What a way to end the week with this 🍑😅workout 🥵

W2/D5 Detail Day

Those walking lunges are going to be the death of me

W3/D1 - Legs

W3/D2:  Push Day

W3/D3 Glutes & Hamstrings

W3/D4 Pull Day

W3/D5 Detail Day

Those walking lunges kill me every time! 🫶🏾😅😂

W4/D1 - Legs

W4/D2:  Push Day

W4/D3 Glutes & Hamstrings

W4/D4 Pull Day

W4/D5 Detail Day

W5/D1 - Legs

Those 6 waaaayyyyys thoooooo! 💪🏾🔥😅

😫😮‍💨😮‍💨😮‍💨that failure set!! Wow 😮

W5/D2  Push Day

Whew, those weighted abductors are no joke!😅🔥

W5/D3 Glutes & Hamstrings

W5/D4 Pull Day

The cables were a learning curve but I figured it out!

Alexis

W5/D5 Detail Day

Wooooo😮‍💨that last set !!!! 🔥🔥🔥🔥🔥

W1/D2 Push Day

Community

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