I have definition in my triceps bc of these freaking workouts! 💪🏻

Stephanie

Christina

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

yangBAE

Lorena

These workouts challenge me everyday. Love it

Laura Brown

Jennifer

Failed on the dips with 10 seconds to go!! 🔥🙌🏻

Katie

Warit

Jessica

[Challenge week 7/day 6]

Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm Up: Foam roll, 10 mins steady state cardio.

Warm Up Sets: 1-2S
Rep Range: 2-4R
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: flat bench dumbbell chest press. 

*only 30 seconds rest in between sets.

- Set up on a flat bench 
- Set the bar at a reasonable height, so you are able to safely un-rack the barbell
- Retract and depress the scapula and pin your mid/upper back to the bench. 
- Grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- Lock in the natural arch in your low back.
- To do so, contract the lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze the glutes, and position the toes in line with or slightly behind the knees. 
- The arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)
- Keep full body tension (break the bar) as you un-rack the barbell and position it above your chest in the starting position. 
- Lower the bar to tap mid/low chest
- Tuck your elbows as you lower, elbows should be below the shoulders at the bottom of the rep
- Drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.

Bench Press

Rep Count: 5R drop 10R [drop the weight by 20-50% on your drop set]
Tempo: 3 second hold at the top of each rep for the first 5 reps, steady tempo on the drop set. 
Modification: Flat bench chest fly or machine chest fly 

- Set each side of the cable rig at shoulder height or just below. 
- Attach the single arm attachments to each side. 
- Grab each side of the cable and position yourself in the center of the cable machine
- Bend forward so your chest in facing the floor and your arms are in line with the cables on each side. 
- keep a neutral spine and brace to keep yourself in position. 
- lock in a slight bend in your elbows and fly the cables to meet, hands directly under the chest at the top of the rep [chest facing the ground]
*hold for 3 seconds at the top and contract the chest on the first 5 reps. 
- Release the weight until you reach a full stretch in your chest. 
- complete 5 reps with a hold before dropping the weight by 20-50% and complete 10 reps more with a steady tempo. 
- Keep the hips from shifting and the chest from lifting as you complete reps.

Bent Over Cable Chest Fly

Rep Count: 5R drop 10R [drop the weight by 20-50% on your drop set] 
Tempo: 3 second pause at the top of each rep on the first 5 reps, steady tempo on your drop set
Modification: flat bench hex press. 

- set up on a decline bench, if you don’t have access to an actual decline bench slide a plate or two under one end of a flat bench to create your own decline. 
- lie flat on the decline bench and grip a dumbbell in each hand, neutral grip, press them together at the chest. 
- squeeze the dumbbells together with both hands and hold the contraction in your chest. 
- press the weight up from your chest, extending the arms until the dumbbells are in line with the chest at the top of the rep 
*pause for 3 seconds at the top on the first 5 reps
- continue to squeeze the dumbbells together as lower the weight back to your chest, keeping your elbows pinned close to your sides at the bottom of the rep. 
- after complete 5 reps with a hold, drop the weight by 20-50% and complete 10R more with a steady tempo. 
- keep the weight in line with the center of your chest throughout.

Decline Dumbbell Hex Press

Compound Set

Rep Range: 8-10R
Tempo: steady

- sit on a bench and plant your feet firmly on the ground. 
- grip a dumbbell in each hand and press them together. 
- squeeze the dumbbells together and extend your arms overhead 
- keep a neutral spine and think “ribs down” to hold the brace in your trunk. 
- continue to squeeze the dumbbells together as you bend the elbows and lower the dumbbells behind your head. 
- lower until you reach a full stretch in your triceps [arms at ~90 bend]
- extend your arms and press up, leading with your pinkies. 
- contract your triceps at the top of the rep.

Double Dumbbell Overhead Extensions

Rep Range: 10-12R
Tempo: steady 
Modification: supinated grip bent forward dumbbell kickbacks. 

- sit on the seated cable machine [double cable] 
- plant your feet on the ground and adduct [squeeze] the bench with your knees. 
- hold on to each handle with a supinated grip 
- keep a neutral spine and bend forward so your chest is facing down. 
- bend your arms and raise your elbows up, in line with your torso
- allow your elbows to flare out at 45 degrees from your torso
- pull the cables as you extend your arms straight back 
- palms should be facing down at the top of the rep
- contract your triceps
- release with control, keeping the elbows pinned in line with your torso.

Seated Double Cable Supinated Grip Kickbacks

Time: 1 minute
Tempo: steady 
Modification: bench dips, feet straight or legs bent

* if you do not need assistance and can sustain good form on your dips for a minute, go without the band. 

- loop a large loop band around each handle of the dip machine. 
- position yourself on the dip machine (neutral grip- palms pressing into the handles)
- bend your knees and support them on the band or keep the legs straight and support with your feet on the band. 
- start with arms extended [not locked out]
- squeeze your glutes to create a “stiff trunk”
- bend the elbows behind you and lower your chest towards the ground. 
- bend your arms and lower your chest 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.

Assisted/Banded Dips

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

[this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

- 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

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

Abigail

Kaykay

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

Krystal West

Evan

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

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

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

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

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

Serena

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

Jenn

Christine

Caroline

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

Erica

Rhonda

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

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

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

Wish it had more core but shoulders are on 🔥!!

Mena

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

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

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