Loved it. Feel so good after, but one of the workouts says 121 reps. I’m sure it’s obvious to everyone it’s supposed to be 12 but just wanted to let ya know!

Cody

Malek

Nicolas

Gregory Olin

Awesome absolutely loved the benched dumbbell flies!

Braeden

Stephanie

Chris

Cameron

Bilel

Noelia

Wow!!! This shoulder workouts gave me a instant 3D shape!!! It’s a must!!! LEZZZZ GOOO 🔥

Jerry

It was good and intense. Just wanted to know if the 2nd exercise was for lateral raise, coz dumbbell fly shown in the workout is actually for chest

Dhruv Patel

Joseph

Michael

Juan

Mandeep Singh

Amazing workout! Got swollen shoulders 🙏🏼

Rennan

Quick question! I like doing chest and back 2 times a week. Any suggestions

Graham

Mike

Khaled Anabtawi

Seated dumbbell press 4 x 10 
Dumbbell fly  ( drop set)
Upright barbell row 4 x 12 
 
Superset: 
Machine shoulder press 4 x 10 
Dumbbell front raise 4 x 10 

Dumbbell shrugs 4 x 15
Smith machine shrugs 4 x 10-12

Cardio 30 minutes

-Sit in a chair with back support and a dumbbell in each hand at your shoulders
-Press the dumbbells overhead until your arms are fully extended 
-Lower them back to the starting position
-Repeat

Dumbbell Shoulder Press

-Lay flat on a bench with a dumbbell in each hand above your chest
-Lower the dumbbell to the side in a fly motion
-Raise the dumbbells back to the center
-Repeat

4 drop sets  10 reps at 100%, 70%, and 50%

Dumbbell flyes  (drop sets)

-Stand with feet shoulder width apart with a barbell in hands
-Raise the barbell up close to your body keeping your elbows high 
-Lower back to starting position
-Repeat

Barbell Upright Row

-Sit in a shoulder press machine and adjust seat height 
-Select height
-Press the handle s overhead
-Lower and repeat

Machine Shoulder Press

-Stand with feet shoulder width apart while holding a dumbbell in each hand
-With your hands in a neutral position raise one dumbbell at a time the front until its at head height
-Lower and repeat

Dumbbell Shoulder Front Raises

Superset

-Stand in a stable position with a dumbbell in each hand
-Shrug your shoulder straight up as high as you can
-Lower and repeat

Dumbbell Shrugs

-Stand at a smith machine and grip the bar
-Release and shrug the weight straight up
-Lower and repeat

Smith Machine Shrugs

Cardio

W1/D4  Shoulders & Traps

Shashi

Amando

Richard

W1/D1 Chest

Francine

Josh

W1/D2 Back & Rear delts

Redoing this program with a changed diet. I hope I get where I need to! 🎊

Kalie Lewis

It’s superb but it has any bug problems with the timer and the video of the seated leg curl.
Thanks

Jose Luis

Walking like a baby deer afterwards lol. Great workout.

Doug

W1/D3 Legs

Loving the swiftness and overall workout sessions!

Erick

I love it. Today is my second day following this program. I’m excited to see my results.

W1/D5 Biceps & Triceps

Getting stronger-thanks guys 👏🏽☝🏽

Blake Marsden

W1/D6 Legs

Leigh

Extremely sore but pushing through and recovering fast with good nutrition. Thanks guys ! Loving it!

W2/D1 Chest

Insane back muscle control session! Definitely controlled the weight and control my breathing, by far my best consistent days of working out on this routine! Seeing progress !

W2/D2 Back & Rear delts

Brutal. Almost gave up on the second to last workout. But glad I pushed through. Gonna be super sore tomorrow though! 😅

As of now I have lost my ability to walk with😂

Mehmet

W2/D3 Legs

W2/D4 Shoulders & Traps

Frank

W2/D5 Biceps & Triceps

W2/D6 Legs

It was ok but feel should have a lower chest movement so I added some stuff

Jacob

W3/D1 Chest

Great workout but my gym didn’t have some of these machines so I had to get creative.

Kyle

Man this is a killer workout! Heck yeah brother!!!!

W3/D2 Back & Rear delts

W3/D3 Legs

This workout killed me!!!! Love it guys!!!

Daniel

Starting to see a difference. Awesome workout.

W3/D4 Shoulders & Traps

Just got done with gunz and damn my gunz are hella fire!!! 🔥🔥🔥 the burn is like 500%

W3/D5 Biceps & Triceps

W3/D6 Legs

Hella fire 🔥!!! This workout sets gave me hella hard time but gotta have Ronnie Colman mindset!!! 🤯💪🏻

W4/D1 Chest

David

W4/D2 Back & Rear delts

W4/D3 Legs

This shoulder workouts were hella fire!!! 🔥 made me hella exhausted during mid set 💪🏻 but did all out cause maximum effort for hella gainz

W1/D4 Shoulders & Traps

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