Silvester

Jai Morales

Mikel

Zhamoyani

Christian Atta-Darkwah

Just gotta keep pushing, more and more each time

Caesar

Realized I missed a week of logging. Can see progress in my lifts already!

Will

Dejan

1a. Barbell Back Squat — 5 x 10/8/6/6/6
1b. Supine Bodyweight Hip Bridge — 5 x 10

2a. DB Incline Bench — 4 x 12
2b. Seated Cable Row — 4 x 12
2c. Plate Curl — 4 x 12

3a. Barbell Strict Press — 4 x 10
3b. Single Arm Lat Pulldown — 4 x 10 each
3c. Bodyweight Bench Dips — 4 x 15

4a. Lateral Plank — 2 x 30 sec. each
4b. Reverse Barbell Curl — 2 x 15

1a. Barbell Back Squat — 5 x 12/10/8/8/8
1b. Supine Bodyweight Hip Bridge — 5 x 10

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Lay flat on your back 
- Heels close to glutes 
- Push hips to sky through heels

Supine Hip Bridge

Legs Push/Pull

2a. DB Incline Bench — 4 x 12
2b. Seated Cable Row — 4 x 12
2c. Plate Curl — 4 x 12

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the dumbbells upward by extending your elbows

DB Incline Bench Press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Hold plate at 10 & 2 (like driving a car)
- Keep elbows in same spot
- Curl and squeeze biceps

Plate Curl

Upper Push/Pull 1

3a. Barbell Strict Press — 4 x 10
3b. Single Arm Lat Pulldown — 4 x 10 each
3c. Bodyweight Bench Dips — 4 x 15

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

Barbell Strict Press

- Angle body to create more range of motion through back 
- Rotate palm on the way down 
- Reach at top, squeeze at bottom

Single Arm Lat Pulldown

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Upper Push/Pull 2

4a. Lateral Plank — 2 x 30 sec. each
4b. Reverse Barbell Curl — 2 x 15

- Ankles, knees, hips, shoulders all stacked on top of each other 
- Stabilize through shoulder 
- Keep hips up

Lateral Plank

Reverse Barbell Curl

Core/Grip

Week  3 / Day 1

It was dynamic in the sense that it was not all lower body or all upper body. Or all pull or push. A good balance. Also, I did movements I have not done in a long time in my previous program.

Amador

Nacho

It was great! Just now going to the gym and learned so much!

Ethan Griffin

Week 1 / Day 1

I’ve started doing this program again. I’m hoping to stick to it.

Mason

Nicole

That work out was really hard, much harder than yesterday. But i finished and figured out how to do the exercises in full.

Week 1 / Day 2

Gustavo

Larry Jones

Week 1 / Day 3

Those standing power cleans. 🥵🥵😬

Week 1 / Day 4

Week one done💪🏼 amped for the rest. Resting Sunday and getting right back to it Monday 🤘🏼

Russell

The workout kicked my ass in the best way 🔥 1400 cals later 🥵

Anthony

Week 1 / Day 5

Víctor

Week  2 / Day 1

Week 2 / Day 2

Feeling good, body feels great, amped to see what the results will look like by the end of the month!

Today’s training was just what I needed. Feeling stronger already!

Week 2 / Day 3

Almost the end of week 2 and feeling stronger and leaner!

Week 2 / Day 4

Subbed a few workouts but still got it done. Onto week 3

Week 3 / Day 1

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