Time to push 💪 SWIPE ⬅️ SAVE 📥 Day 9: Push / Triceps 1.A Smith Bench Press (bar or DBs) (Find heavy 5/6 reps) X4 1.B Cable Low – High Chest Fly (10/12 reps) X4 1.C Explosive Push Ups (Max Reps) X4 2.A DB Shoulder Press (8/10 reps) X4 2.B DB Seated Shoulder Flyes (8/10 reps) X4 2.C DB Heavy Shrugs (12/15 reps) X4 3.A Cable Tricep Press Downs (sub -Skull crushes) (12/15 reps) X3 3.B Weighted Box Dips (8/10 reps) X3 This workout was fun, I do love a solid push day, take your time on the reps, don’t forget the slower you push and longer you hold the weight, the stronger we become 💪
Where do you want to travel to in 2024? 🌍 ✈️
Where do you want to travel to in 2024? 🌍 ✈️
Where do you want to travel to in 2024? 🌍 ✈️
Who said you needed equipment for cardio and strength 💪 SWIPE ⬅️ SAVE 📥 Day 7: Full Body Hiit 1. Squat walk jumps 2. Split lunges 3. Glute walk outs – kick ups 4. Kick through burpees 5. Walk outs – shoulder tap 6. Superman – push ups 7. Plank in and outs 8. Alt SL v – double v up 45 seconds on 15 seconds rest X 3
Uppers, get it done 💪 SWIPE ⬅️ SAVE 📥 Day 6: Push Pull 1. Bicep curl – Shoulder Press 2. Push Up – Rengage Row 3. Bent Over Row Slow Eccentric 4. Upright chest raise – Hang clean 5. Alt Plank Pull Throughs 6. Straight Arm Tricep Extension 7. Shoulder Lateral Raise – Middle 8. Devil Press 10-12 reps, each round rest 60 seconds, repeat X3
Uppers, get it done 💪 SWIPE ⬅️ SAVE 📥 Day 6: Push Pull 1. Bicep curl – Shoulder Press 2. Push Up – Rengage Row 3. Bent Over Row Slow Eccentric 4. Upright chest raise – Hang clean 5. Alt Plank Pull Throughs 6. Straight Arm Tricep Extension 7. Shoulder Lateral Raise – Middle 8. Devil Press 10-12 reps, each round rest 60 seconds, repeat X3
Uppers, get it done 💪 SWIPE ⬅️ SAVE 📥 Day 6: Push Pull 1. Bicep curl – Shoulder Press 2. Push Up – Rengage Row 3. Bent Over Row Slow Eccentric 4. Upright chest raise – Hang clean 5. Alt Plank Pull Throughs 6. Straight Arm Tricep Extension 7. Shoulder Lateral Raise – Middle 8. Devil Press 10-12 reps, each round rest 60 seconds, repeat X3
Uppers, get it done 💪 SWIPE ⬅️ SAVE 📥 Day 6: Push Pull 1. Bicep curl – Shoulder Press 2. Push Up – Rengage Row 3. Bent Over Row Slow Eccentric 4. Upright chest raise – Hang clean 5. Alt Plank Pull Throughs 6. Straight Arm Tricep Extension 7. Shoulder Lateral Raise – Middle 8. Devil Press 10-12 reps, each round rest 60 seconds, repeat X3
Uppers, get it done 💪 SWIPE ⬅️ SAVE 📥 Day 6: Push Pull 1. Bicep curl – Shoulder Press 2. Push Up – Rengage Row 3. Bent Over Row Slow Eccentric 4. Upright chest raise – Hang clean 5. Alt Plank Pull Throughs 6. Straight Arm Tricep Extension 7. Shoulder Lateral Raise – Middle 8. Devil Press 10-12 reps, each round rest 60 seconds, repeat X3
Uppers, get it done 💪 SWIPE ⬅️ SAVE 📥 Day 6: Push Pull 1. Bicep curl – Shoulder Press 2. Push Up – Rengage Row 3. Bent Over Row Slow Eccentric 4. Upright chest raise – Hang clean 5. Alt Plank Pull Throughs 6. Straight Arm Tricep Extension 7. Shoulder Lateral Raise – Middle 8. Devil Press 10-12 reps, each round rest 60 seconds, repeat X3
Uppers, get it done 💪 SWIPE ⬅️ SAVE 📥 Day 6: Push Pull 1. Bicep curl – Shoulder Press 2. Push Up – Rengage Row 3. Bent Over Row Slow Eccentric 4. Upright chest raise – Hang clean 5. Alt Plank Pull Throughs 6. Straight Arm Tricep Extension 7. Shoulder Lateral Raise – Middle 8. Devil Press 10-12 reps, each round rest 60 seconds, repeat X3
Uppers, get it done 💪 SWIPE ⬅️ SAVE 📥 Day 6: Push Pull 1. Bicep curl – Shoulder Press 2. Push Up – Rengage Row 3. Bent Over Row Slow Eccentric 4. Upright chest raise – Hang clean 5. Alt Plank Pull Throughs 6. Straight Arm Tricep Extension 7. Shoulder Lateral Raise – Middle 8. Devil Press 10-12 reps, each round rest 60 seconds, repeat X3
Legs and core on 🔥 SWIPE ⬅️ SAVE 📥 Day 5*: Leg Core 1.A RDL / 10 reps – (3 second slow eccentric) 1.B Bulgarian Split Squat / 10 reps E/S 1.C Lunges / 10 reps E/S 1.D Frog Pumps / 10 reps (3 second pause top) 1.E Single leg glute raise / 10 reps E/S X3 2.A Leg raise – touch 10 reps 2.B In out – Russian twist 2.C Ankle touch – crunch 30 seconds on 10 seconds off x
Legs and core on 🔥 SWIPE ⬅️ SAVE 📥 Day 5*: Leg Core 1.A RDL / 10 reps – (3 second slow eccentric) 1.B Bulgarian Split Squat / 10 reps E/S 1.C Lunges / 10 reps E/S 1.D Frog Pumps / 10 reps (3 second pause top) 1.E Single leg glute raise / 10 reps E/S X3 2.A Leg raise – touch 10 reps 2.B In out – Russian twist 2.C Ankle touch – crunch 30 seconds on 10 seconds off x
Legs and core on 🔥 SWIPE ⬅️ SAVE 📥 Day 5*: Leg Core 1.A RDL / 10 reps – (3 second slow eccentric) 1.B Bulgarian Split Squat / 10 reps E/S 1.C Lunges / 10 reps E/S 1.D Frog Pumps / 10 reps (3 second pause top) 1.E Single leg glute raise / 10 reps E/S X3 2.A Leg raise – touch 10 reps 2.B In out – Russian twist 2.C Ankle touch – crunch 30 seconds on 10 seconds off x
Legs and core on 🔥 SWIPE ⬅️ SAVE 📥 Day 5*: Leg Core 1.A RDL / 10 reps – (3 second slow eccentric) 1.B Bulgarian Split Squat / 10 reps E/S 1.C Lunges / 10 reps E/S 1.D Frog Pumps / 10 reps (3 second pause top) 1.E Single leg glute raise / 10 reps E/S X3 2.A Leg raise – touch 10 reps 2.B In out – Russian twist 2.C Ankle touch – crunch 30 seconds on 10 seconds off x
Legs and core on 🔥 SWIPE ⬅️ SAVE 📥 Day 5*: Leg Core 1.A RDL / 10 reps – (3 second slow eccentric) 1.B Bulgarian Split Squat / 10 reps E/S 1.C Lunges / 10 reps E/S 1.D Frog Pumps / 10 reps (3 second pause top) 1.E Single leg glute raise / 10 reps E/S X3 2.A Leg raise – touch 10 reps 2.B In out – Russian twist 2.C Ankle touch – crunch 30 seconds on 10 seconds off x
Legs and core on 🔥 SWIPE ⬅️ SAVE 📥 Day 5*: Leg Core 1.A RDL / 10 reps – (3 second slow eccentric) 1.B Bulgarian Split Squat / 10 reps E/S 1.C Lunges / 10 reps E/S 1.D Frog Pumps / 10 reps (3 second pause top) 1.E Single leg glute raise / 10 reps E/S X3 2.A Leg raise – touch 10 reps 2.B In out – Russian twist 2.C Ankle touch – crunch 30 seconds on 10 seconds off x
Legs and core on 🔥 SWIPE ⬅️ SAVE 📥 Day 5*: Leg Core 1.A RDL / 10 reps – (3 second slow eccentric) 1.B Bulgarian Split Squat / 10 reps E/S 1.C Lunges / 10 reps E/S 1.D Frog Pumps / 10 reps (3 second pause top) 1.E Single leg glute raise / 10 reps E/S X3 2.A Leg raise – touch 10 reps 2.B In out – Russian twist 2.C Ankle touch – crunch 30 seconds on 10 seconds off x
Legs and core on 🔥 SWIPE ⬅️ SAVE 📥 Day 5*: Leg Core 1.A RDL / 10 reps – (3 second slow eccentric) 1.B Bulgarian Split Squat / 10 reps E/S 1.C Lunges / 10 reps E/S 1.D Frog Pumps / 10 reps (3 second pause top) 1.E Single leg glute raise / 10 reps E/S X3 2.A Leg raise – touch 10 reps 2.B In out – Russian twist 2.C Ankle touch – crunch 30 seconds on 10 seconds off x
