Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

Widdy

Day 4 I’m loviiinnggg this 😍🔥🔥

Rebekah

Valerie

Jazmine

Shannon

I feel like my body is transforming...😊

Andrea

Regina Richardson

Great !!! Didn't have a pull up machine at my gym. I did aussie rows

Ruth

That stairmaster is a beast... But I got it done 😊

Catherine

My body hurts but our girl Cat is putting us to work.

Chenai

Day 4
Back, Biceps & Triceps 50 mins
*Do 5 minute warm-up/ stretch *

• Back SUPERSET:
o Bent Over Barbell Rows 4 Sets of 12 Reps
o Inverted barbell row 4 sets to failure (superset with above exercise)


SINGLE: o Pull Ups 3 Sets of 8 Reps (use assistance machine or bands if necessary)
SINGLE: Barbell Deadlift 4 Sets pyramiding up in weight, pyramiding down in reps (1 Set
for 25 Reps, 1 Set for 20 Reps, 1 Set for 15 reps, 1 Set for 12 Reps)
SINGLE: Bent over rope pull 4 Sets of 12 Reps

• Biceps SUPERSET
o Dumbbell Curls 2 Sets of 12 Reps
o Hammer Curls 2 Sets of 12 Reps

• Triceps SUPERSET
o Dips 3 Sets of 8 Reps
o extension 3 Sets of 15 Reps

• Bicep/Tricep Super Set
o Cross body curls 4 Sets of 10 reps (Superset with below Triceps workout)
o Dumb bell triceps kick backs 4 Sets of 10 each arm

Cardio
o 15 minutes on the Stair Master (Pick a comfortable level and stay on that same
level)

• Abs 10 mins
o Bicycle Crunches (25 Reps each side)
o Weighted Crunches (30 Reps)
o High low plank (12)
o Half wind shield wipers (10)
o Heel tap crunches (20 Reps)
§ REPEAT FOR MULTIPLE SETS FOR 10 MINS

- Holding a dumbbell in each hand with a reverse grip
- Hinge forward at the hips into a bent over position
- Row the dumbbells up toward the hips, engaging your back
- Lower the dumbbells with control

Bent over reverse DB row (or barbell)

- Position a bar in a rack to about waist height
- Hang under the bar with your heels on the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row - underhand grip

Superset

Pull Ups (Wide Grip)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell deadlift

- Stand tall with a dumbbell in each hands
- Curl the dumbbells up toward your shoulders, engaging your biceps 
- Slowly lower the dumbbells back to starting position

DB bicep curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

- 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 tricep dips

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable rope overhead tricep extension

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the center of your chest
- Lower with control then repeat on the opposite side
- Alternating back and forth for time or reps

DB across body curls

DB renegade row + tricep kickback

Cardio (Stairmaster)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lying face up with knees bent and feet flat on floor
- Hold a weight near the forehead 
- Curl head and shoulders off the floor engaging core
- Bring the weight overhead as you sit up
- Return to starting position under control

Weighted sit up

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

- Lying with your knees and hips bent to 90 degrees, arms out in a U for support 
- Carefully lower your legs from side to side with control

Half windshield wiper

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Heel tap crunches

W1/D4  Back, Biceps & Triceps

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

W1/D4 Back, Biceps & Triceps

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