Extra Workout

Pull ups 3 sets up 15
Body dips 3 sets of 16
Dumb bell step up 3 sets of 16
100 crunches
Dumb bell shoulder press 3sets of 20
100 jump rope
Dumb bell pull over 3 sets of 20
40 sit ups
8 berpies
db lunges 3 sets of 18
10 berpies

Extra Workout

300 jump rope
Knees to chest abs, 3 sets of 30 
Flat bench, 3 sets of 30 
Dumbbell press, 3 sets of 30
Lat pull downs, 3 sets of 30
Deadlifts, 4 sets of 15
50 crunches
100 jump rope
Leg press, 3 sets of 25
Cardio 18 minutes

Good morning family! 
Let's have a healthy Tuesday!
Eat right, workout hard but smart, and enjoy your Tuesday!


God bless


Q The Trainer 

Sunday workout + daily motivation

Run 15 minutes
Stiff leg dead lift 3/20
Pull ups 4/16
Side crunches 3/25
Leg press 3/25 medium weight
80 crunches
Standing calf raise 3/30
Push ups 3/14

Let me add years to your life!
My mission statement - Dont think about your workout just do it!


God Bless lets have a great training and healthy eating week


Q The Trainer

Daily Motiviation

GOOD MORNING FAMILY 
THIS WEEK TRAIN HARD AND LOOK GOOD
THATS CALL GYM SWAGGER 
GOD BLESS 
LETS HAVE A GREAT AND HARD WORKING WEEK 
NO FRIED LOTS OF WATER~.Q.

Sunday Workout

Dumbbell walking lunges 4/20 Superset with 4/20 db curls
Machine leg press  4/25 superset with 50 crunches
Close grip bench press superset with 3/20 jump squats

Full Body workout tomorrow at 1:30p.m 
30 minutes upper body and 30 minutes on legs non stop 
5 for members 7 for non members 
Location Bally Total Fitness~Q.P.T