A Fitter You in 2022: Week 13

The final sprint to the finish line! Keep Charging!

Upper Body

Legs & Lower Back

Routine

  • Perform each routine 2 times per week. You may stack/combine them as you please to fit for your schedule.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Upper Body

Perform 20 controlled reps and hold the final rep for 7 seconds.

  1. Chest Compression
  2. Lat Pulldown
  3. Lower Chest Compression
  4. Lat Pulldown Neutral Grip
  5. Upper Chest Compression
  6. Lat Pulldown Reverse Grip
  7. Side Chest Compressions
  8. Shoulder Presses
  9. Deltoid Raises
  10. Face Pulls
  11. Back Rows
  12. Reverse Flys
  13. Bicep Curls
  14. Tricep Extension Reverse Grip
  15. Resisted Crunches (front, left, right)

Legs & Low Back

Perform 20 controlled reps and hold the final rep for 7 seconds.

  1. Lunges
  2. Calf Extensions
  3. Seated Deadlifts
  4. Leg Extensions / Curls
  5. Hip Abductions
  6. Hip Adductions
  7. Deadlifts (Romanian Option)

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Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

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When it comes to arm strength and definition, the triceps often don’t get the attention they deserve. Located on the back of your upper arm, the triceps are essential for both functional strength and aesthetic appeal. In this blog, we’ll dive into what triceps are, why they’re important, and how you can target them effectively with a fast tricep workout.

Bullworker X5 Pro Handle Removal

Bullworker X5 Pro Handle Removal

The X5 Pro was precisely designed so that if you are not pulling straight up, the force to the side can cause the pin to jam. Therefore, if you either grip the sides of the handle or directly in the center the handle comes off. It does not take much force so if you are forcing it, reposition your hand and try to pull straight up from the center.