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    BACK


    Muscle Group:
    Back
    Biceps
    Triceps
    Shoulders

    Pre Workout Stack:
    Rainbow Candy Stim Free PRE,
    Glutamine,
    and Citrapeak Capsules

    WORKOUT:

    12,10, 8- 3 sets for all
    Wide grip pull-ups (with band if needed) to warm up (6-10x4) -work your way up to not use band!

    1. Wide grip lat pull downs
    2. Straight arm pull down
    3. Underhand cable pull down
    4. Seated cable row ~wide grip
    5. Barbell single arm rows ~heavy
    6. Reverse lat pull downs
    7. Bent over dumbbell rows

    INSTAGRAM


    Muscle Group:
    Legs
    Glutes

    Pre Workout Stack:
    Dragon Fruite PRE

    Content for Glutes Exercise

    INSTAGRAM
    TIKTOK VIDEO

    Muscle Group:
    Back
    Biceps

    Pre Workout Stack:
    Rainbow Candy Stim Free PRE,
    Glutamine,
    and Citrapeak Capsules

    WORKOUT:

    1. Pull ups 3 sets 8-10 reps
    2. Single arm chest supported lat pull down 4 sets 10-12 reps
    3. Seal row ss incline bicep curl 3 sets 12 reps
    4. Rear set cable fly seated 4 sets 10-12 reps
    5. Wide grip row 3 sets 10-12 reps

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    INSTAGRAM

    Muscle Group:
    Shoulders

    Pre Workout Stack:

    Sour Gummy PRE
    Creatine
    Beta Alanine

    WORKOUT:

    1. Single Arm Pulldown 4 sets, 8 reps
    2. Narrow Grip Bent Over Row 4 sets, 10 reps
    3. Lat Pulldown 3 sets 8 reps with 2 drop sets of 8;
    4. Barbell Row 3 sets, 8 reps
    5. Barbell Bice Curls 3 sets, 12 reps

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    Muscle Group:
    Back
    Biceps

    Pre Workout Stack:

    Rainbow Candy Stim Free Pre
    Melt

    WORKOUT:

    1) 3x5 Pull-ups
    2) 3x10 Lat Pull Downs
    3) 3x10 Seated Cable Rows
    4) 3x10 Bent Over Single Arm DB Rows
    5) 3x10 Curl Bar Curls Wide Grip
    6) 3x10 Alt. DB Curls

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    Muscle Group:
    Back

    Pre Workout Stack:
    Sour Gummy PRE
    Citrapeak
    Beta Alanine

    WORKOUT:

    1. Assisted pull up 10 reps, 3 sets
    2. Wide grip lat pull down 10-12 reps, 4 sets
    3. Nitro row 20 reps, 2 sets, 15 reps x 1 set, 10 reps, 1 set
    4. T bar row 15 reps, 4 sets
    5. Plate single arm pull down 15 reps, 4 sets
    6. Straight arm pull over- Superset with - underhand pull down 20 reps, 1 set, 10-12 reps, 3 sets

    INSTAGRAM

    Muscle Group:
    Back
    Biceps

    Pre Workout Stack:

    Sour Gummy PRE
    Citrapeak
    Jelly Bean Melt

    WORKOUT:

    4x 15,12,10,8 lat pull down SS with Bicep curls
    4x 15, 12,10,8 dumbbell pull over SS with reverse bicep curl
    4x 15,12,10,8 Straight bar push down SS with Hammer curls
    4x 15, 12,10,8 Bent over row SS with cable curls

    (4 sets of each superset. Same reps for both movements. As reps decrease, weight increases)

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    Muscle Group:

    Biceps
    Triceps
    Shoulders
    Abs

    Pre Workout Stack:

    Rainbow candy PRE
    Citrapeak
    Glutamine

    WORKOUT:

    wrist warmup
    Front support hold
    vinyasa push ups
    overhead single arm wall press
    head stands
    L handstand holds
    wall holds
    full handstand

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    Muscle Group:
    Back
    Biceps

    Pre Workout Stack:

    Sour Gummy PRE
    White Citrus Sharp

    WORKOUT:

    Single arm pull down 4x8
    Lat pulldown 4x10
    Seated row 4x8
    Barbell curl 3x12
    SS dumbbell curl 3x12

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    Muscle Group:
    Shoulder
    Chest

    Pre Workout Stack:

    Orange Juice PRE
    Citrapeak

    WORKOUT:

    Pull ups (3 sets to failure) assisted if needed
    Wide grip lat pull downs (3 sets to failure)
    Shoulder width Lat pull downs(3sets to failure)
    Seated cable rows (3 sets to failure)

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    Muscle Group:
    Triceps
    Shoulders

    Pre Workout Stack:

    Pineapple Punch Pre
    Citrapeak
    Creatine
    Beta Alanine

    WORKOUT:

    Dumbbell Seated Shoulder Press 4 Sets of 10 Reps
    Standing Plate Front Raises 4 Sets of 20 Reps
    Seated Reverse Fly 4 Sets of 15 Reps
    Dumbbell Overhead Tricep Extension 3 Sets of 12 Reps
    Single Arm Cable Tricep Pushdown 4 Sets of 12 Reps
    Cable Straight Bar Tricep Pushdown 3 Sets of 20 Reps

    INSTAGRAM

    Muscle Group:
    Back
    Biceps
    Triceps
    Shoulders
    Chest
    Legs
    Glutes
    Abs

    Pre Workout Stack:

    Peach Mango PRE
    Strawberry Pineapple Sharp
    Citrapeak

    WORKOUT:

    Y Superman (standing)
    Hip thruster
    10 push-ups + 2 arm rotations
    Sumo squat tempo 4-0-1
    Push up tempo 4-0-1
    Hollow rock
    Opposing elbow to knew crunches
    Alternating forward lunge with pause
    Plank

    9 exercises
    40 seconds of work 20 seconds of rest
    2 sets of each exercise
    Then repeat

    INSTAGRAM

    Muscle Group:
    Back
    Biceps
    Triceps
    Shoulders
    Legs

    Pre Workout Stack:

    Rainbow Candy PRE
    Creatine

    WORKOUT:

    Duration: 15 minutes

    Equipment:
    Barbell
    Body weight
    Cable
    Dumbbell

    Circuit of 2 rounds
    Dumbbell Sumo Squat
    40 sec
    Rest for 30 sec
    Shoulder Tap
    40 sec
    Rest for 30 sec
    Dumbbell Tricep Kickback
    40 sec
    Dumbbell Tricep Kickback
    40 sec
    Rest for 30 sec
    Dumbbell Incline Bicep Curl
    40 sec
    Rest for 30 sec
    Dumbbell Standing Back Fly
    40 sec
    Rest for 30 sec
    Dumbbell Single Arm Lateral Raise
    40 sec
    Dumbbell Single Arm Lateral Raise
    40 sec
    Rest for 30 sec
    Barbell Straight Leg Romanian Deadlift
    40 sec
    Rest for 30 sec
    Dumbbell Front Raise
    60 sec
    Rest for 30 sec
    Dumbbell Front Squat
    60 sec
    Rest for 30 sec
    Underhand Cable Front Raise
    60 sec
    Rest for 30 sec
    Dumbbell Lying Tricep Extension
    60 sec
    Repeat new round

    INSTAGRAM