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CHEST


Muscle Group:
Shoulders
Chest

Pre Workout Stack:

Dragon fruit pre
stim free jelly bean melt
Glutamine
Creatine


WORKOUT:

1. Flat Dumbbell Bench Press 3 sets, 10-12 reps
2. Incline Dumbbell Bench Press 3 sets, 10-12 reps
3. Cable Chest Flys 3 sets, 12-15 reps
4. Machine Shoulder Press 3 sets,10-12 reps
5. Seated Lateral Raises *last set till failure* 3 sets, 15-20 reps
INSTAGRAM


Muscle Group:
Legs
Glutes

Pre Workout Stack:
Dragon Fruite PRE

Content for Glutes Exercise

INSTAGRAM
TIKTOK VIDEO

Muscle Group:
Chest

Pre Workout Stack:
Rainbow Candy Stim Free PRE,
Glutamine,
Beta Alanine
Creatine

WORKOUT:

1. Barbell floor press 5 sets, 5 reps - rest 2 minutes
2. DB incline press 10 reps, 8 reps, 6 reps, last set: as many as you can until failure - increase weight each set. Use starting weight for last set - rest 90 seconds
3. Cable chest flies 3X12 - 2 sec squeeze at the top of lift- rest 60 seconds
4. Pushups - 2 sets of failure- rest when needed. Substitutions: banded pushups or incline pushups

INSTAGRAM

Muscle Group:
Triceps
Shoulders
Chest
Abs

Pre Workout Stack:

Blackberry PRE
Citrapeak

WORKOUT:

Shoulder press overhead 3x8
Incline chest press 3x10
Lateral raises 3x20
Tricep push downs 3x12
Front raises 3x12
Push ups 3 rounds AMRAP

INSTAGRAM

Muscle Group:
Shoulder
Chest

Pre Workout Stack:

PRE
Creatine

WORKOUT:

Incline and Flat Bench Press 10,8,6
Shoulder Press 10,8,6
Superset
Front raise 10,8,6
Push ups till failure x3

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