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

INSTAGRAM

MUSCLE GROUP:
Shoulders

PRE WORKOUT STACK:

Sour Gummy Stim Free PRE

WORKOUT:

1. Seated Shoulder Press 8 reps, 4 sets
2. Smith machine shoulder press 15 reps, 3 sets
3. Rope front raise 10 reps, 4 sets
4. Chest supported DB front raise SS with lateral raise 12 reps (each arm), 3 sets
5. Machine reverse fly12 reps, 3 sets

INSTAGRAM

MUSCLE GROUP:
Shoulders

PRE WORKOUT STACK:

Rainbow Candy Pre
Blue Razz Melt
Citrapeak Cap

WORKOUT:

60 Minute Shoulder Shred:

Around The Worlds 3 sets, 10 reps
Overhead Front Raise 3 sets, 10 Reps
Shoulder Shrugs 3 sets, 10 reps
Military Press 3 sets, 10 reps
Unilateral Overhead Press 3 sets, 10 reps each arm
Lateral Raise 3 sets, 10 Reps
90° Lateral Raise 3 sets, 10 reps
Seated Lateral Raise 3 sets, 10 Reps

INSTAGRAM

MUSCLE GROUP:
Shoulders

PRE WORKOUT STACK:
Lychee PRE
Creatine13
Beta Alanine

WORKOUT:

3 sets of as many reps as possible, starting with lightest
weight working up to heaviest, then once reached heaviest
weight, start working back down to the lightest weight.

1. Lateral Raises (start with 10 lbs AMRAP(as many reps as
possible), then 15lbs, 20, 25 until you can do one rep with
heaviest weight, then go back down to 20lbs, 15lbs etc)

2. Arnold Press (same thing as above)

3. 90 degree Shoulder Raise with Glute Band (place glute
band around forearms close to elbows, pulling elbows apart
as if you
were to perform 90 degree shoulder raise. Hold for as long as
possible)

INSTAGRAM

MUSCLE GROUP:
Legs
Glutes

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:
Legs
Glutes

PRE WORKOUT STACK:

Sour Gummy SF Pre

WORKOUT:

WARM UP
3X10 band high row
3X10 band external rotation/field goals

30 minute AMRAP
10 single arm DB snatch (10 each side)
10 front to lateral raise
10 DB upright row
10 DB high row
10 alternating bird dog (5 each side)
***as many rounds as possible in 30 minutes

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:
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:
Shoulders

PRE WORKOUT STACK:

Stim Free PRE

WORKOUT:

- 4x8-10 Shoulder press

Tri-set 3 sets 12 reps
- Reverse ez bar press
- Lateral raise
- Front raises

- 3x10 Cable upright rows ss rear delt

- 3x30 shoulders taps

- 3x30 plank arm outs

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

MUSCLE GROUP:
Shoulders
Glutes

PRE WORKOUT STACK:

1 scoop Sour Gummy Stim
1 scoop Rainbow Candy Stim Free
1/2 scoop Creatine

WORKOUT:

1- Dumbbell Arnold Press (4 sets x 12 reps, 1 minute rest between sets)
2- Smith Machine Reverse Lunges (4 sets x 12 reps each leg, 1 minute rest between sets)

Super Sets
3- a) Dumbbell Lateral Raises (12 reps, no rest)
b) Dumbbell Romain Deadlift (12 reps, 1 minute rest, start superset over again, 4 sets
total)
4- a) Dumbbell Front Raise (12 Reps, no rest)
b) EZ Bar Upright Row (12 reps, 1 minute rest, start superset over again, 4 sets total)

5- Barbell or EZ Bar Hip Thrust (3 sets, 12 reps, 1 minute rest between sets)

Burnout Set
6- a) Cable Glute Kickback (20 reps each leg, no rest)
b) Dumbbell Around the World (10 reps, 1 minute rest, 2 sets total)

INSTAGRAM