A Fitter You in 2022: Weeks 7 – 9

Continue your journey and keep charging!

Chest, Triceps & Abs

Legs & Lower Back

Back, Biceps & Core

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

Chest, Triceps & Abs

Perform a 7 second isometric hold followed by 12 controlled reps.

  1. Chest Compression
  2. Tricep Cable Pushdown
  3. Lower Chest Compression
  4. Resisted Crunches
  5. Upper Chest Compression
  6. Left Resisted Crunches
  7. Side Chest Compressions
  8. Right Resisted Crunches
  9. Upper Chest Flys
  10. Reverse Grip Tricep Extension
  11. Thoracic Lunge Chest Compression

Legs & Low Back

Perform 12 controlled reps and hold the finPerform a 7 second isometric hold followed by 12 controlled reps.

  1. Lunges
  2. Calf Extensions
  3. Leg Extensions / Curls
  4. Seated Deadlifts
  5. Hip Abductions
  6. Hip Adductions

Back, Biceps & Core

Perform a 7 second isometric hold followed by 12 controlled reps.

  1. Lat Pulldown
  2. Shoulder Presses
  3. Lateral Raises
  4. Face Pulls
  5. Reverse Flys
  6. Back Rows
  7. Bicep Curls
  8. Cable Spreads
  9. Bicep Curls
  10. Deadbugs
  11. Lunges Thoracic Cable Spreads

Search for Workouts

Workout Categories

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

, , , , , , , , , , , , , ,

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.