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Monday

Leg Curls

To perform Leg Curls, sit in the machine with your back firmly against the back rest and your quads secure against the top pad. Push and pull your glutes into the bench and press your hands firmly against the handles to keep yourself in position. Tuck your legs over the lower pad and engage the hamstrings to pull your legs down underneath you. Control your tempo to ensure there's constant tension on your hamstrings. Do not point your toes. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Leg Curls are part of your Monday Quads/Hamstrings/Abs workout. Do 4 sets of 15 reps, or 1 rep short of failure.

Leg Extensions

To perform Leg Extensions, sit on the machine with your feet tucked behind the pad. Make sure that the starting position of the pad is slightly behind your knee. Engage your quadriceps to push the weight out in front of you, fully extending your legs at the top. Be sure to keep the movement controlled throughout both the concentric and eccentric phase in order to keep the tension in the quads. Do not use momentum. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Leg Extensions are part of your Monday Quads/Hamstrings/Abs workout. Perform 4 sets of 15 reps or 1 rep short of failure.

Stiff Legged Deadlift

To perform a Stiff Legged Deadlift, step up close to the bar in a stance closer than shoulder width. Grab the bar with an overhand grip, about shoulder-width apart. Pull the bar up by engaging your hamstrings, then hinge at the hips to lower it towards the ground. Lower it only as far as it takes to feel a stretch in your hamstrings. This is different for everyone, so listen to your muscles. Contrary to what you might've heard or seen, do not extend all the way up or thrust your hips forward at the top of the movement. #BPITeamAesthetics athlete, Tyrone Bell shows you how. The Stiff Legged Deadlift is part of your Monday Quads/Hamstrings/Abs workout. Perform 4 sets of 15 reps, or 1 rep short of failure.

Tuesday

Barbell Seated Press

To perform a Barbell Seated Press, start by sitting on a bench with a secure back rest. Hold the barbell with your palms facing down, then flip it up to sit just above your shoulders, palms facing up. Make sure your grip is wide enough that you're holding the bar just outside your shoulders on each side. Press the bar up, leaving the elbows soft, not locked out. Try to keep your elbows out in front of you, not too far out to the side. #BPITeamAesthetics athlete, Tyrone Bell shows you how. The Barbell Seated Press is part of your Tuesday Shoulders/Calves workout. Do 3 sets of 10 reps, or 2 reps short of failure.

Dumbbell (DB) Lateral Raises

To perform Dumbbell (DB) Lateral Raises, stand straight up with a dumbbell in each hand, palms facing down. Keep a slight bend in your elbows and pull the dumbbells out to either side, contracting through the shoulders. To prevent engaging your traps, use a slow, controlled tempo. Focus on moving out, not up, to keep the tension in the medial head of your deltoid. #BPITeamAesthetics athlete, Tyrone Bell shows you how. DB Lateral Raises are part of your Tuesday Shoulders/Calves workout. Perform 4 sets of 12 reps, or 2 reps short of failure.

Leg Press Calf Raises

To perform Leg Press Calf Raises, position yourself in a leg press machine with just the balls of your feet on the platform. Your toes should be slightly pointed out and your heels closer together. Press the load through the balls of your feet. Do not distribute the load to your outer toes, or you risk putting strain on your ankle joint. Control the tempo throughout the range of movement. Do not bounce the weight. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Leg Press Calf Raises are part of your Tuesday Shoulders/Calves workout. Perform 4 sets of 12 reps to failure.

Seated Calf Raises

To perform Seated Calf Raises, sit in the machine and lock the knee pad over your quads. Point your toes out slightly and engage your calves by pushing up, pausing for a second at the top and bottom of the movement. As you push up the weight, focus on driving the load through the balls of your feet. Do not bounce the weight. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Seated Calf Raises are part of your Tuesday Shoulders/Calves workout. Perform 4 sets of 15 reps to failure.

Wednesday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Thursday

Barbell Row

To perform a Barbell Row, stand with your feet almost together and hands a bit wider than shoulder width. Hold the bar with your palms facing down. Keep your back locked in at approximately a 45-degree angle. To raise the bar, engage the back, pull the shoulder blades up for full retraction and finish the movement by pulling the arms up. Your elbows should flare out to the sides, do not hold them close to your body. Slowly lower the bar back to the starting position. #BPITeamAesthetics athlete, Tyrone Bell shows you how. The Barbell Row is part of your Thursday Back workout. Perform 3 sets of 10 reps to failure.

Lat Pulldown

To perform a Lat Pulldown, start by positioning yourself securely in the seat. Take an overhand, wide grip on the bar. Engage the back first by causing a depression at the shoulder blades, then pulling the bar down below your chest. Lead with your elbows. Leaning back slightly is okay, but do not swing your body or use momentum. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Lat Pulldowns are part of your Thursday Back workout. Do 4 sets of 12 reps to failure.

Single Arm Cable Row

To perform a Single Arm Cable Row, sit in the middle of a cable machine with your feet pressed against the weight. Put the pulley in a low position and make sure that the arm you are starting with is in line with the handle attachment. To engage the lat,  keep your elbow as close to your body as possible and pull back until your shoulder blade is fully retracted. Think about dragging your elbow along the ground to keep it low. Slowly let the weight extend your arm to return to the starting position. #BPITeamAesthetics athlete, Tyrone Bell shows you how. The Single Arm Cable Row is part of your Thursday Back workout. Perform 4 sets of 12 reps or 1 rep short of failure.

Single Arm Wide Row

To perform a Single Arm Wide Row, stand next to a stable upright bench or other sturdy surface. Grab a dumbbell with one hand and lock your other arm in place on the bench. Stand shoulder width apart and lean over slightly. Hold the dumbbell with your palm facing in, directly under your shoulder. Engage your back and pull your arm out to the side, leading with your elbow. Your arm should be at about a 45-degree angle, not close to your body. Hold the position at the top for about one second, then slowly lower the weight back down to the starting position. #BPITeamAesthetics athlete, Tyrone Bell shows you how. The Single Arm Wide Row is part of your Thursday Back workout. Do 4 sets of 12 reps, or 2 reps short of failure.

T-Bar Row

To perform a T-Bar Row, plant your feet on either side of the bar. Use a V-grip attachment and pull the bar up towards your stomach. Squeeze your lats at the top. Make sure your elbows stay in close to your body and your back stays locked in a stable position, parallel to the ground. #BPITeamPower athlete, Zach Kuipers shows you how. The T-Bar Row is part of your Thursday Lower Body Dynamic Effort workout. Perform 4 sets of 10 reps.

Friday

Dumbbell (DB) Flys

To perform Dumbbell (DB) Flys, lay back on a flat bench with your feet on the bench and knees bent. Hold a dumbbell in each hand with your arms straight out above your chest, palms facing towards your feet. Slowly lower the dumbbells out to the side, nice and wide, allowing your elbows to bend slightly. Lower them until they are level with your chest. From this bottom position, contract and squeeze the pectoral muscles to pull your arms back up into the starting position. Do not let the dumbbells touch at the top. #BPITeamAesthetics athlete, Tyrone Bell shows you how. DB Flys are part of your Friday Chest workout. Do 4 sets of 15 reps or 1 rep short of failure.

Dumbbell (DB) Flat Hammer Press

To perform a Dumbbell (DB) Flat Hammer Press, lay on a flat bench with your knees bent and feet on the bench. Hold the dumbbells with your palms facing each other and elbows out at about a 90-degree angle. To press the weight up, focus on contracting your pectoral muscles and think about bringing your elbows in towards each other. Do not touch the dumbbells at the top. Slowly return your arms to the starting position, making sure that the dumbbells are out further than your shoulders at the bottom. #BPITeamAesthetics athlete, Tyrone Bell shows you how. The DB Flat Hammer Press is part of your Friday Chest workout. Perform 3 sets of 10 reps, or 1 rep short of failure.

Dumbbell (DB) Incline Press

To perform a Dumbbell (DB) Incline Press, sit on an incline bench, holding the dumbbells out to the side. Your elbows should be at a 90-degree angle and your palms facing forward. Retract your shoulder blades and flex your pectoral muscles before you push the weight up. The dumbbells should come together at the top but not touch. Slowly lower the weight back to the starting position. #BPITeamAesthetics athlete, Tyrone Bell shows you how. The DB Incline Press is part of your Friday Chest workout. Perform 4 sets of 12 reps, or 2 reps short of failure.

Low Cable Flys

To perform Low Cable Flys, stand in the middle of a cable machine with the pulleys in a low position on both sides. Position yourself just in front of the pulleys with a handle attachment in each hand. In a controlled manner, contract your pectoral muscles and raise your arms in front of you, bringing them almost together at chin level. Slowly lower back down to the starting position. Do not let your arms fall behind you. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Low Cable Flys are part of your Friday Chest workout. Perform 4 sets of 15 reps to failure.

Saturday

Cable Curls

To perform Cable Curls, step up to a cable machine and grab the straight bar attachment with an underhand grip. Stand close to the rack, but far enough away that you can extend your arms comfortably. Engage the biceps by pulling the bar up towards you, making sure that your upper arms stay locked in to your sides. Do not arch your back or use momentum to lift the weight. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Cable Curls are part of your Saturday Arm workout. Perform 4 sets of 10 reps to failure.

Dumbbell (DB) Extensions

To perform Dumbbell (DB) Extensions, lay back on a flat bench with a dumbbell in each hand. Bend your knees and put your feet on the bench as well. Press the dumbbells up so they are directly above you, then extend your arms back so the dumbbells are level with your eyes. This places tension on your triceps. From this position, bend at the elbows, lowering the dumbbells down on either side of your face. Engage the triceps and push the dumbbells back up to the starting position. #BPITeamAesthetics athlete, Tyrone Bell shows you how. DB Extensions are part of your Saturday Arm workout. Perform 4 sets of 12 reps, or 1 rep short of failure.

Dumbbell (DB) Kickbacks

To perform Dumbbell (DB) Kickbacks, position yourself on a secure incline bench or other stable surface. Lean into the bench with one arm and hold the dumbbell in the other hand. Press the upper part of the arm holding the dumbbell firmly against your body and lock it in place. Extend your forearm back by engaging your triceps and concentrate on pushing the weight back, not pulling the weight up. #BPITeamAesthetics athlete, Tyrone Bell shows you how. DB Kickbacks are part of your Saturday Arm workout. Perform 4 sets of 15 reps to failure.

Incline Bench Spider Curls

To perform Incline Bench Spider Curls, start by laying face down on an incline bench. Hold a barbell and allow the weight to hang directly down in front of you. Keeping your upper arms locked in this position, engage the biceps and curl the barbell up as high as you can. Squeeze at the top, then slowly lower the weight back to the starting position. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Incline Bench Spider Curls are part of your Saturday Arm workout. Perform 4 sets of 10 reps to failure.

Incline Dumbbell (DB) Curls

To perform Incline Dumbbell (DB) Curls, lay back on an incline bench with a dumbbell in each hand. Allow your arms to stretch down behind you, palms facing in. Keeping your upper arms in this position, rotate your wrists and bend at the elbow to contract the bicep and pull the weight up in a curl. Slowly lower the weight back down to the starting position. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Incline DB Curls are part of your Saturday Arm workout. Perform 4 sets of 10 reps or 1 rep short of failure.

Triceps Pushdowns

To perform Triceps Pushdowns, stand in front of a cable machine with the pulley in a high position. Stand far enough away that you can comfortably hold the bar, but you shouldn't have to reach. Hold the straight bar with an overhand grip and pull the bar down into postion, keeping your arms close to your body. Extend your arms at the elbows, pushing the weight down, then let your forearms travel back up with the weight. Lock your upper arms into position to ensure the tension stays in your triceps and not your traps. Your forearms should be the only part of your body moving. #BPITeamAesthetics athlete, Tyrone Bell shows you how. Triceps Pushdowns are part of your Saturday Arm workout. Do 4 sets of 10 reps to failure.

Sunday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

WOMEN

Monday

Leg Curls

To perform Leg Curls, the first step should be adjusting the machine to make sure it fits your height. Once you've found the proper position, lower the top pad to sit tight on your quads. Pull the weight in and pause at bottom to keep the tension in your hamstrings. Try to keep your toes flexed, not pointed. #BPITeamAesthetics athlete, Courtney King shows you how. Leg Curls are part of your Quads/Hamstrings/Abs workout. Perform 4 sets of 15 reps or 1 rep short of failure.

Leg Extensions

To perform Leg Extensions, position yourself in the machine comfortably. Extend and lower your legs slowly, controlling the tempo the entire time. Flex your toes to keep the tension in your quads. #BPITeamAesthetics athlete, Courtney King shows you how. Leg Extensions are part of your Quads/Hamstrings/Abs workout. Perform 4 sets of 15 reps or 1 rep short of failure.

Stiff Legged Deadlift

To perform a Stiff Legged Deadlift, position yourself in front of the barbell or bar with feet shoulder width apart. Hinge at the hips to bend down and pick up the bar, keeping your shoulders back, your back arched and your knees slightly bent. Pick up the bar and lower it back down to the floor, but do not drop your head. Keep the bar as close to your legs as possible as you raise and lower it. Keep your hips back as far as possible. #BPITeamAesthetics athlete, Courtney King shows you how. The Stiff Legged Deadlift is part of your Monday Quads/Hamstrings/Abs workout. Perform 4 sets of 15 reps or 1 rep short of failure. Be explosive!

Tuesday

Barbell Seated Press

To perform a seated barbell press, sit down and lift the barbell over your head by locking out your arms. Try keeping your elbows slightly flared and hold the bar at about shoulder level, slightly in front of your head. Push up and then slowly lower the bar back to the starting position. #BPITeamAesthetics athlete, Courtney King shows you how. The barbell seated press is part of your Shoulders/Calves workout. Perform 3 sets of 10, or 2 reps short of failure.

Dumbbell (DB) Bent Over Reverse Flys

To perform a Dumbbell (DB) Bent Over Reverse Fly, start by standing with your feet shoulder-width part. Keep a slight bend in your knees, a neutral spine and bend over at the hips. The dumbbells should be hanging under your chest. Keeping your elbows slightly bent, lift with your elbows and raise your arms until they are parallel to your back. Pause at the top and then slowly lower your arms to the starting position. Remember not to swing or use momentum. #BPITeamAesthetics athlete, Courtney King shows you how. DB Bent Over Reverse Flys are part of your Shoulders/Calves workout. Do 4 sets of 15 reps to failure.

Dumbbell (DB) Lateral Raises

To perform Dumbbell (DB) Lateral Raises, hold a dumbbell in each hand. Whether you do this exercise standing or seated, be sure to keep your back straight. Keep a slight bend in your elbows and slowly lift the weight out to the side until your arms are parallel with the floor. Use a slow, controlled tempo and pause at the top. Do not swing up, or you will engage your traps. #BPITeamAesthetics athlete, Courtney King shows you how. DB Lateral Raises are part of your Shoulders/Calves workout. Do 4 sets of 12 reps or 2 reps short of failure.

Leg Press Calf Raise

To perform a Leg Press Calf Raise, sit in the machine at a 45-degree angle. To get the platform in position, place the balls of your feet on the lowest edge of the platform with your heels free below. Press with the balls of your feet then flex, pausing on the flex. Do not bounce the weight. This should be a controlled motion. #BPITeamAesthetics athlete, Courtney King shows you how. The Leg Press Calf Raise is part of your Shoulders/Calves workout. Perform 4 sets of 12 reps to failure.

Seated Calf Raise

To perform a Seated Calf Raise, sit on the machine and use the balls of your feet to push up, engaging your calves. Position your feet at different angles to hit different parts of your calf. Do not bounce the weight. #BPITeamAesthetics athlete, Courtney King shows you how. The Seated Calf Raise is part of your Shoulders/Calves workout. Do 4 sets of 15 reps to failure.

Wednesday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Thursday

Lat Pulldowns

To perform Lat Pulldowns, start by holding the bar on the widest grips. Keep your chest tall and engage your lats to pull the bar down to your chest, just below your chin. To really feel the contraction, try to focus on leading with your elbows. #BPITeamAesthetics athlete, Courtney King shows you how. Lat Pulldowns are part of your Back workout. Perform 4 sets of 12 reps to failure.

Single Arm Cable Row

To perform a Single Arm Cable Row, start by sitting in front of the machine with the attachment in a high position. Slightly bend your knees, keep your chest up and hold your head in a neutral position. Hold the grip with your palm facing down, letting the weight fully extend your arm. As you pull down, keep your elbow tucked in and slowly rotate your wrist so you end with your palm facing up. Pause at the bottom to feel the tension in your lats. #BPITeamAesthetics athlete, Courtney King shows you how. The Single Arm Cable Row is part of your Back workout. Do 4 sets of 12 reps with each arm, or 1 rep short of failure.

Single Arm Wide Row

To perform a Single Arm Wide Row, start by leaning face down on an incline bench. Hold on the bench with one hand and hold the dumbbell in your other hand, letting the weight fully extend your arm towards the ground. Your palm should be facing in. Focus on squeezing your lats to feel the tension as you pull the weight up, creating a 90-degree angle with your elbow. In the end position, your palm will be facing backwards. #BPITeamAesthetics athlete, Courtney King shows you how. The Single Arm Wide Row is part of your Back workout. Perform 4 sets of 12 reps or 2 reps short of failure.

Friday

Cable Flys

To perform Cable Flys, place the cables in a low position with handle attachments. Hold each cable in one hand, standing slightly forward and pull your arms together, right in front of you. The grips should come up to about chin level. As you return your arms to the starting position, make sure your arms do not fall behind you. Keep the movement slow and controlled by using a weight that doesn't compromises your form. Cables provide constant tension throughout the range of motion, so even a lower weight will feel more difficult. #BPITeamAesthetics athlete, Courtney King shows you how. Cable Flys are part of your Chest workout. Do 4 sets of 15 reps to failure.

Dumbbell (DB) Flat Hammer Press

To perform a Dumbbell (DB) Flat Hammer Press, start by lying on your back on a flat bench. Bend your knees and place your feet on the bench as well. Holding a dumbbell in each hand, bend your elbows and keep your arms tucked close to your sides. Your palms should be facing each other. Push up, without locking your elbows at the top, and then slowly lower back down to the starting position. Do not let the dumbbells touch at the top of the motion. #BPITeamAesthetics athlete, Courtney King shows you how. The DB Flat Hammer Press is part of your Chest workout. Do 3 sets of 10 reps, or 1 rep short of failure.

Dumbbell (DB) Flys

To perform Dumbbell (DB) Flys, start by sitting on an incline bench. Hold a dumbbell in each hand, arms extended with your palms facing each other. Bending your elbows slightly, lower your arms out to each side in a large arch position until you feel a stretch in your pectoral muscles. Bring the dumbbells slowly back together at the top, but do not let them touch. #BPITeamAesthetics athlete, Courtney King shows you how. Dumbbell Flys are part of your Chest workout. Perform 4 sets of 15 or 1 rep short of failure.

Dumbbell (DB) Incline Press

To perform a Dumbbell (DB) Incline Press, start by lying on an incline bench. Bend your elbows at a 90-degree angle with a dumbbell in each hand, palms facing up. Push up over your chest, extending your arms. Do not let the dumbbells touch at the top. Lower the dumbbells back to the starting position at a slower tempo. #BPITeamAesthetics athlete, Courtney King shows you how. The DB Incline Press is part of your Chest workout. Perform 4 sets of 12 reps or 2 reps short of failure.

Saturday

Cable Curls

To perform cable curls, first choose either a straight bar or a rope. Stand up straight, feet shoulder-width apart and put your chosen attachment in a low position. Grab the bar or rope, keeping your arms locked close to your torso and curl up. Slowly lower your arms back to the extended starting position. If you are using a rope, end the up motion by turning your hands slightly out at the top. This will help build the tension in your biceps. #BPITeamAesthetics athlete, Courtney King shows you how. Cable Curls are part of your Arms workout. Perform 4 sets of  10 reps to failure.

Dumbbell (DB) Extensions

To perform Dumbbell (DB) Extensions, start by laying on a flat bench or exercise ball. Hold one DB in both hands and bend your elbows so your forearms are perpendicular to the floor. Slowly straighten your arms, pushing the DB straight up and then lower them back to the starting position. #BPITeamAesthetics athlete, Courtney King shows you how. DB Extensions are part of your Arm workout. Do 4 sets of 12 reps, or 1 rep short of failure.

Dumbbell (DB) Kickbacks

To perform Dumbbell (DB) Kickbacks, start with a dumbbell in one hand. Using a bench, position your body parallel to the floor. Bend the elbow of the arm holding the DB at a 90-degree angle, close to your body. Kick back the dumbbell to fully extend your arm along your body. Your palm should be facing in. #BPITeamAesthetics athlete, Courtney King shows you how. DB Kickbacks are part of Arm workout. Do 4 sets of 15 reps to failure.

Incline Bench Spider Curls

To perform Incline Bench Spider Curls, lean on an incline bench on your stomach, facing the floor. Hold a dumbbell in each hand so they hang down towards the floor, palms facing each other. Keep your arms locked to your sides and rotate your wrists as you curl up. Pause at the top. Slowly lower the dumbbells back to the starting position. #BPITeamAesthetics athlete, Courtney King shows you how. Incline Bench Spider Curls are part of your Arm workout. Perform 4 sets of 10 reps or 1 rep short of failure.

Incline Dumbbell (DB) Curls

To perform Incline Dumbbell (DB) Curls, sit on an incline bench with a dumbbell in each hand. Hold them at your sides at arms length, palms facing in. Rotate your wrists and curl the weight up while squeezing and contracting your biceps. You can do these together, or alternate arms. #BPITeamAesthetics athlete, Courtney King shows you how. Incline DB Curls are part of your Arm workout. Do 4 sets of 10 reps or 1 rep short of failure.

Triceps Pushdowns

To perform Triceps Pushdowns, use a straight bar or a rope. Connect the attachment in a high position and stand straight up. Grab the cable rope or straight bar at 90 degrees, keeping your elbows close to your torso. Press straight down. #BPITeamAesthetics athlete Courtney King shows you how. Triceps Pushdowns are part of your Arm workout. Perform 4 sets of 10 reps to failure.

Sunday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.