Wanna tone up those arms ladies? Quick Shoulders and arms work out. We will start with a light...

Big Pull day Warm up ITYW’s Pull ups (Or Assisted) 3 X 5 Slow and Controlled Focus on...

Legs by Brandon   Walking body weight lunges 3 X 10 (20 lunges) 60 Total Barbell squats 6...

  Back to the basics !  THE IYTW   I, Y, T, W’s- are most often the go to...

Back & Bi’s with Richie Barbell Rows: 3x12 Single Arm Dumbbell Rows: 3x12 Wide Grip Lat Pulldown: 3x10...

  Shoulders & Calves Standing Calf raises  5x10 Standing Single Leg* Calf raises* 4x12 Seated Dumbbell Press 3x10...