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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

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

INSTAGRAM

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

INSTAGRAM

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)

INSTAGRAM

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

INSTAGRAM

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

INSTAGRAM

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)

INSTAGRAM

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