Brianna

Stair master

Perform both movements back to back before taking a break

-Start by grabbing the cable attachment and holding it low in front of your body 
- Raise your arm with a slight bend at the elbow
- Raise until you reach shoulder height

Cable lateral raise

- Stand straight up and adjust the cable height so it’s as close to your shoulder as possible 
- Pull the cable back leading with your elbow and engaging the back of your shoulders
- Move slow and controlled back to starting position

Single arm cable rear delt fly

Shoulder warmup

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- 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

Front raise/tricep superset

-Start standing with a light dumbbell in each hand and your palms facing away from you 
-Raise the dumbbells and out and up so they meet at the top above your head 
-Lower down and repeat

Dumbbell around the worlds

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

Triceps superset

Week 6 Day 5
Shoulders & triceps

Aterra

Brijhae

Devin

Week 1 day 1 HIIT

Yara

Burning on my failures. 
Solid upper body pump! Thanks

Emily U

Week 1 day 2
Upper body

Wendy

Melissa

Week 1 day 3 Legs

Week 1 Day 4 Rest day (walk)

Week 1 day 5 upper body

Week 1 day 6 legs

Week 1 day 7 (full rest day)

Week 2 day 1 HIIT

Alyssa Moreno

kelly

Week 2 day 2
Upper body

Week 2 day 3 Legs

Week 2 Day 4 Rest day (walk)

Week 2 day 5 upper body

That was supposed to be five stars..🤦🏼‍♀️🤦🏼‍♀️

Week 2 day 6 legs

Week 2 day 7 (full rest day)

Week 3 day 1 
Back & biceps

Week 3 day 2
Shoulders, chest, & triceps

Week 3 day 3
Legs (glutes & hamstrings)

Week 3 Day 4 Rest day (walk)

Week 3 day 5
Upper body

Week 3 day 6 
Legs (quads)

Week 3 day 7 (full rest day)

Week 4 day 1 
Back & biceps

Week 4 day 2
Shoulders, chest, & triceps

Week 4 day 3
Legs (glutes & hamstrings)

Week 4 Day 4 Rest day (walk)

Week 4 day 5
Upper body

Week 4 day 6 
Legs (quads)

Week 4 day 7 (full rest day)

Week 5 Day 1
Full body

Week 5 Day 2
Back & biceps

Week 5 Day 3
Leg day

Week 5 Day 4 Rest day (walk)

Week 5 Day 5
Shoulders & triceps

Week 5 Day 6
Leg day (quads)

Week 5 day 7 (full rest day)

Week 6 Day 1
Full body

Week 6 Day 2
Back & biceps

Week 6 Day 3
Leg day

Week 6 Day 4 Rest day (walk)

Week 6 Day 6
Leg day (quads)

Week 6 day 7 (full rest day)

Week 7 Day 1
Legs

Week 7 day 2
Upper body

Week 7 Day 3 
Cardio

Week 7 Day 4 Rest day (walk)

Week 7 day 5
Legs (quads)

Week 7 day 6
Shoulders, chest, & triceps

Week 7 day 7 (full rest day)

Week 8 Day 1
Legs

Week 6 Day 5 Shoulders & triceps

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