Jacque

Danelle

Sarah

I don’t know if my arms will work after this one 🤣

Sher

Carley

Lorena

Productive Wednesday morning ✌🏻👊🏻✅

yangBAE

Laura Brown

Malani

Katie

Morgan

Ummm…I could only do 8 push ups at the end 🙄

Lindsay

Definitely wasn’t pushing myself previous to your programming. Love the trisets!

Jessica

[Challenge week 5/day 6]

Training Day Overview: 

Warm Up: foam roll, upper body warm up and activation routine from app.

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: Power
Modification: Dumbbell incline bench press

- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell behind the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend the arms up and reach the hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up to the start position. 
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Bench Press

Rep Count: 10R
Tempo: Steady
Modification: incline bench neutral grip dumbbell chest press. 

- Position yourself on the dip machine (neutral grip- palms pressing into the handles)
- start with arms extended [not locked out]
- criss cross the feet behind you, tuck the pelvis and squeeze the glutes to create a “stiff trunk”
- bend the elbows behind you and lower your chest towards the ground. 
- lower until you reach a full stretch in your chest [~90 degree bend in the arms]
- drive your palms through the handles and press yourself up until your arms are extended. 
- hold the contraction/brace at the top of the rep for 3 seconds.

Dips

Rep Count: 20R
Tempo: Steady
Modification: feel free to sub KBs with DBs

- lie in a supine position on the ground. 
- extend legs straight out
- grip the kettlebells/dumbbells with a pronated grip. 
- pin your mid/high back to the floor
- squeeze the glutes and brace [create full body tension]
- begin with arms extended over the chest, kettlebells in line with your shoulders, your knuckles facing the ceiling. 
- bend the elbows below the shoulders and lower the KBs until your triceps tap the floor. 
- once your triceps have touched the floor, drive the knuckles up towards the ceiling and press the KBs up over the chest. 
- wrists should stay in line with the elbows and arms should be at a ~90 bend at the bottom of the rep.

Kettlebell Floor Press

Rep Count: 30R
Tempo: Steady 
Modification: Dumbbell flat bench chest fly 

- position yourself on the chest fly machine so the handles are slightly below the shoulders. 
- sit on the machine, press your back into the pad and drive your feet into the ground. 
- grip the handles with a neutral grip. 
- lock in a slight bend in the elbows [like you are going to give a wide hug]
- fly the weight in, so the handles are in line with the center of your chest at the top of the rep. 
- release with control until you reach a full stretch through the chest.

Machine Chest Fly

Triset

Rep Range: 6-8R
Tempo: 1-2 sec pause at the bottom of each rep 
Modification: seated on bench 

- sit on the ground with your mid back against the side of a flat bench.  
- grab a dumbbell and hold one end of the dumbbell with both hands [make a triangle with both hands and squeeze the dumbbell with both hands.]
- push your back into the side of the bench and extend your legs out. 
- straighten your arms overhead so the dumbbell is hanging down between your hands. 
- pin the elbows where they are, in line with the shoulders [depress the scap and lock them down to support the shoulders]
- bend the arms and lower the dumbbell behind your head until it taps the top of the bench. 
- pause for 1-2 seconds. 
- with palms facing up, extend the dumbbell back up into the overhead position. 
- contract the triceps.

Seated Overhead Extension [floor]

Rep Range: 8-10R
Tempo: 2 second pause at the top of each rep. 
Modification: dumbbell tricep kickbacks. 

- use the straight bar attachment and adjust the cable to a high position. 
- grip the straight bar with a pronated grip
- lean the torso forward just slightly, keep a neutral spine.
- pin the elbows by your sides, slightly behind the torso
- start with arms bent at ~90
- extend the arms and push down on the straight bar until arms are straight 
- contract the triceps and pause for 2 seconds. 
- release with control until the arms are bent at 90

Cable Tricep Pushdowns

Compound Set

Rep Count: 10R
Tempo: steady/quick 
Modification: feet on the ground. 

- position 2 flat benches enough distance away from one another that you are able to grip the edge of one bench while elevating your feet on the other. 
- position yourself on the edge of a flat bench. 
- grip the edge of the bench with both hands, outside hip width, palms down. 
- extend the legs and elevate feet on the other flat bench, drive the heels through the bench. 
- keep your back close to the edge of the bench as you bend the elbows and lower your glutes towards the floor. 
- bend the elbows  until you reach a 90 degree bend in the arms
- drive your palms down through the bench as you press up and extend the arms
- contract the triceps. 
- the further away your back gets from the bench, the harder it will be on your shoulders- make sure to keep it close.

Feet Elevated Dips

Reps: Failure [as many reps as you can complete with good form]
Tempo: steady 
Modification: incline push ups or push ups on knees 

[check back at your reps logged during week and 3 to find your reps to beat. Keep track of your rep count.]

- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

I won’t be able to walk for the next 2 days! Whew!

Susan

i’m going to like this program. You brought back a lot of moves that I haven’t done in a while.

Manda

Jenna Butler

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

The tempo lifts really humbled and challenged me 🥵

Holy moly what a great upper body burn 🔥

Mary

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

You keep me challenging me and I love it!

Shelby

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Becky

Kristianna

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

My arms were shaking by the end - loved it!

Beth

Cheryl

Safia

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Great variations and good quad activation off the bat!

Kendra

Tierra

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Anette Jiglau

The flys killed me. I couldn’t finish the entire 30 reps

Christina

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Karen Arce

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Daisy

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

This was killer! The pump in my triceps is nuts.

Sarah Clark

Anto

Meena

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

This work out for me was complete and power giving. Thank you

joe-nato@hotmail.com

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Serena

These are definitely getting harder. Wow!!!

Theresa

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Jackie

Chantae

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

Emma

Chelsea

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Julian

Amazing workout! I love how these workouts get me out of my comfort zone!!

Gladi

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Melissa

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Heather

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

Wendy

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Kailey

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Those abductor planks are way more challenging than they look

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Last one couldn’t do it. Killer workout

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Krystal Gomez

Olivia

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

Felt so weak today but pushed through 💪🏻

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

Kelby

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

These circuits are great for a good sweat and getting that heart rate up

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Loved this! Really got a good burn in my hamstrings

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Was a very good workout. My legs are shaking

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

Khyama

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

🔥🔥🔥 I looked like a superstar in the gym! 😝

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Shekinah

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

This one had me sweating hard !!! Love it !

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Kerenn

Amazing these full body days are the best

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Katie Schultz

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

Micaela

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Sophia Shearing

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Gillian

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

W8/D5  Full Body [CHALLENGE WK8/DAY5]

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

W5/D6 Chest and Triceps [CHALLENGE WK 5/DAY 6]

Community

More workouts from Sam Sweeney