my fave workout yet, not one I didn’t like 👌

Milan

- Flat bench press 8/8
- Dumbbell shoulder press 10/10/10
- Lying  cable shoulder raise drop set 10/10/10

Superset:
- Lower chest cable fly 10/10/10
- Cable upright row 12/12/12

- Single arm cable overhead extension 10/10/10
- Straight arm pushdown 10/10

Superset:
- Rope crunches 12/12/12
- Hanging leg raises 3 x to failure

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- Lying face up on a bench and cables crisscrossed
- Raise your arms to shoulder height, pausing at the top
- Lower back to starting position
- Dropping weight each set

Lying cable shoulder raise drop set

Same as the activations earlier only heavier. Keep the back arched and chest up. Use cable handles or hold the knobs like I am.

Lower Chest Cable Fly

Cable upright row (rope)

Superset

Line up your tricep with the cable and fully stretch before locking out and squeezing the tricep.

Single Arm Cable OH Extension

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
- Return to starting position

Straight bar pushdown

- 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

Rope cable crunches

- Hang from a bar with arms completely extended
- Raise your legs higher than your hips
- Keep your core activated

Hanging leg raises (failure each set)

W4/D4 Push  (shoulder focus) & Abs

Gonna have nightmares about those 50 reps 😵

Koby

Jack

W1/D1 Push (chest focused) and Abs

Great workout today! 2 days in and I’m feeling like a monster 💪😉😂

Zach Shearing

Miha

W1/D2 Pull (width focus)

Edwin

Jesse Muir

W1/D3 Legs ( hamstring and glute focus)

Sebastian

W1/D4 Push  (shoulder focus) & Abs

Ragheb

W1/D5 Pull (upper back focus)

Brady Cash

Check the timing on this one 
Workout is not 45mins
Maybe add some sets or exercises

Alex

W1/D6 Legs (quad focus)

W2/D1 Push (chest focused) and Abs

Thank you Zachary that was quite an exquisite workout.💂🏻‍♂️

W2/D2 Pull (width focus)

Defo my fave so far liked the extra volume

W2/D4 Push  (shoulder focus) & Abs

W2/D5 Pull (upper back focus)

me calves are pulverised ninja blender style 🥲

Goodluck trying to drive home in a manual after this workout. Quads and calves absolutely fried

Dion

W2/D6 Legs (quad focus)

W3/D1 Push (chest focused) and Abs

Felt much stronger after a rest day 😆sick workout

W3/D2 Pull (width focus)

Trent

W3/D3 Legs ( hamstring and glute focus)

Fucking awesome. Someone came up and asked if I was John Cena?! Jk, solid workout - got a great pump. Feeling stronger. Lessgooooo 💪🏽

W3/D4 Push  (shoulder focus) & Abs

Savageeee- keep forgetting to mark when I’ve done because I’m achey and in need of food😂😂

W3/D5 Pull (upper back focus)

Could add a little bit more hypertrophy work for quads. But apart from that, killer workout!

W4/D4 Push (shoulder focus) & Abs

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