- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Key point drive your elbows towards your toes

Plank (elbows)

- 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 standing flat chest fly’s

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

Incline bench press (barbell)

- 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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Back superset

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Day 5 Week 1
(Upper Body)

James

Jatin

Day 1 Week 1
(Push Day)

Day 2 Week 1
(Pull Day)

Day 3 Week 1 
(Conditioning)

Day 4 Week 1
(Lower Body)

Day 6 Week 1
(Long Run)

Day 1 Week 2
(Push Day)

Day 2 Week 2
(Pull Day)

Day 3 Week 2
(Conditioning)

Day 4 Week 2
(Lower Body)

Day 5 Week 2
(Upper Body)

Day 6 Week 2 
(Long Run)

Day 1 Week 3 
(Push Day)

Day 2 Week 3 
(Pull Day)

Day 3 Week 3
(Conditioning)

Day 4 Week 3 
(Lower Body)

Day 5 Week 3
(Upper Body)

Day 6 Week 3
(Long Run)

Day 1 Week 4
(Push Day)

Day 2 Week 4
(Pull Day)

Day 3 Week 4 
(Conditioning)

Day 4 Week 4
(Lower Body)

Day 5 Week 4
(Upper Body)

Day 6 Week 4
(Long run)

Day 5 Week 1 (Upper Body)

More workouts from Samuel Sacal