#Jacked and Pomped

Jacked and Pomped is a program designed to give you additional upper body work that will benefit your current program whether its weightlifting, powerlifting or crossfit. The program is 3 days a week and will take no longer than 20-30 minutes to complete. It requires very minimal equipment, all you really need is a barbell and some dumbbells.  You can use the link below to sign up, you will then be added to a closed Facebook group to receive the workouts! All of this for only $25 per month!!! 

CLICK THE IMAGE TO SIGN UP!!!

Below is an example of what a day looks like:

Day 1:
1. Barbell Biceps curls 3 seconds down -5x10 reps (stick with same weight each set, tempo should be 2 seconds up, 3 seconds down, make sure you are standing straight up and not rocking to get weight up, if it helps you can bring elbows forward a tad to help isolate biceps)

2. Tricep kick back-5x10(keep elbow pressed against body, elbow bends to 90 degrees then kick it back, this is pretty simple. make sure you are using a weight that you can control for 50 total reps, don't burn out on the first set)

3. Lateral raises- 5x10 (keep slight bend in elbows, raise at 2 seconds speed, lower 3 seconds each arm) 

4. Planks- 3 x 1 minute or 3 minute total