YOUR WORKOUT PROGRAM

 


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ARMS + ABS

we'll focus on strengthening and lengthening the biceps, triceps, and forearms. Get ready for some killer ab work as well to help round everything out

BUTT + LEGS

get ready because on leg day you’ll burn the most calories. Our Butt + Legs day contains a mix of exercises aimed at increasing flexibility and strength. It will reduce fat, while shaping the perfect lower body

CHEST, BACK + ABS

looking to improve your torso, both front and back? then get ready to work. for guys, it’s about achieving that perfect V shape. for girls, it provides a natural lift up top. regardless of gender, nothing beats having a sexy back

INTENSE ABS

just think of this as the gateway to the flat stomach, the 6-pack, the all-important strong core. be prepared for a combination of fat burning interval cardio work with strength training moves

total body

this speakls for itself. it doesn't get any better than this.



EXERCISES

BACK

Bent-Over Lat Pulldown

  • butt out
  • keep the chest up, shoulders back
  • fully extend the arms into a stretch
  • feel the stretch and burn in your lats (under and outside of armpits)

BENT-OVER BARBELL ROW

  • stick the butt out and create an upward curve in your back
  • as you row the weight inward, drive the elbows back to fully engage lats
  • as you release out, fully extend and stretch the muscle

Supported Pullup

  • plant your toes face down on a bench, and only use your feet a little bit to aid your pull-up

  • focus on pulling on the way up hard, while releasing down slowly to achieve a full stretch

 

LEGS

 
 

BULGARIAN SPLIT-SQUAT

  • with the rear foot elevated, drive straight down and up without the forward knee coming forward at all
  • the chest should be up and engaged, shoulders back
 
 

PLYO-LUNGE

  • fast-tempo lunges
  • the back knee should be at 90 degrees (or just off the floor)
  • the arm should be opposite to the forward leg or "thrust leg"
 
 

 

 

ROMANIAN DEADLIFT PRACTICE

  • with the weights facing in, drive your butt out while maintaining stability with the knees
  • the knees should not bend at all as you lower the db's
  • your chest should remain up and engaged at all times, with your shoulders pulled back
 
 

WALKING LUNGES

  • as you lunge, make sure the legs are at 90 degrees
  • the front knee (thrust leg) should not move forward, it should stay in line with your toes
  • the chest should stay up, the back knee should be down to 90 degrees (just off the floor)
 
 

REVERSE-LUNGES

 
 

ROMANIAN DEADLIFT

  • with the weights facing in, drive your butt out while maintaining stability with the knees
  • the knees should not bend at all as you lower the db's
  • your chest should remain up and engaged at all times, with your shoulders pulled back

 

ARMS

 

cable curls

  • using cable pullys, drive the weights inward
  • aim to drive the hands inward for more medial bicep
  • elbows tight, soft knee bend, core in
 

BENT-OVER TRICEP KICKBACK

 

Close-Grip Barbell Press (smith)

  • keep your elbows tight to body

  • focus tempo; slow, controlled release and a hard drive

 

Close-Grip Barbell Press

  • keep your elbows tight to body

  • focus tempo; slow, controlled release and a hard drive

HAMMER CURLS

 

BENCH DIPS