Great workout, feels like one of the most productive gym days I’ve had in awhile!

Josh

It was a good first workout my question is will the workouts switch every week?

Jesus Tavares

Easily one of the best workouts i have ever had 10/10

Cayce

Keno Sangwa

Even better the second time!
Idk I supers-setted some of them but still went in Kyles order coz I basically had the gym to myself and I feel great today!

Andru Waid

This is going to be a workout that is part of the push pull legs split and it is going to hit each part of your chest, triceps and shoulders!

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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

Push Workout 
(Chest, Shoulders, Triceps)

Ryan Wicik

Love it the second time around! Solid I feel pumped.

Pull Workout

I have a bum knee so I never do squats but I did today and I’m DEF gonna feel it. Bc my knee started acting up a little I cut short both squat exercises bc, u know, listen to ur body. But it was good to do something new and so long as I’m careful hopefully I can do squats again:) Thx Kyle!

Push Workout (Chest, Shoulders, Triceps)

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