Finish the week strong, fellas! Train hard and execute every rep with intention!

Welcome to the group Trae, Anthony, and Tom! Feel free to ask any questions! Let’s go!!

Welcome to the TDGP Starter Cycle! Start with Day 1- Legs A and comment when you finish each session. Let’s work!!

Purpose: achieve the feeling of 2-Liter Bottle Arms!!! BIG pump. Session Time: 45 minutes **Superset ALL Bicep and Tricep exercises Tricep Straight Bar Cable Extension: 4 sets of 20 reps, 60 seconds rest, Focus: maintain constant rep motion. Try not to stop on any rep, and do NOT rush!! (Full video tutorials available inside TDGP Membership) Bicep Cable Curls: 4 sets of 20 reps, 60 seconds rest, Focus: maintain constant rep motion. Try not to stop on any rep, and do NOT rush!! (Full video tutorials available inside TDGP Membership) Tricep Dip Machine: 3 sets of 12 reps, 90 seconds rest, increase weight each set. The last set should be difficult! Focus: maintain proper posture and control; through the movement. (Full video tutorials available inside TDGP Membership) Barbell Bicep Curl: 3 sets of 10 reps, 90 seconds rest, increase weight each set. The last set should be difficult! Focus: maintain proper posture and control; through the movement. (Full video tutorials available inside TDGP Membership) Overhead Tricep Cable Extension: 3 sets of 15 reps, pick one weight that will make ALL 3 sets difficult. Hold each rep in the stretch position for 2 seconds. Focus: control each rep, feel a BIG stretch (Full video tutorials available inside TDGP Membership) Preacher Curl Machine: 3 sets of 15 reps, ick one weight that will make ALL 3 sets difficult. Hold each rep in the squeeze position for 2 seconds. Focus: control each rep, feel a BIG stretch (Full video tutorials available inside TDGP Membership) Calves: 3 sets of 25 reps, constant motion

Purpose: to ensure maximum blood flow to the delts **I've had the best Session Time: 60-75 minutes Rear Delt Fly Machine- 4 sets of 20 reps, 75 seconds rest, Focus: each set of these should leave your rear delts screaming. Focus on maintaining a neutral spine, while driving your hands out and back. Your torso and arms should look like a perfect "t". (Full video tutorials available inside TDGP Membership) Dumbbell Lateral Raises: 4 sets of 15 reps, 75 seconds rest, Focus: the last two sets should be difficult to complete, control each rep throughout the movement. Do NOT bounce! Think hands down and around and up, again into a perfect "t". (Full video tutorials available inside TDGP Membership) Smith Machine Seated Shoulder Press: 3 sets of 10-12 reps, 120 seconds rest, Focus: maintaining proper posture and controlling each rep (Full video tutorials available inside TDGP Membership) Single Arm Cable Lateral Raises: Perform 3 sets of 15 reps on each side, 45 seconds rest after both sides are completed, Focus: hold each rep at the top for a quick count (Full video tutorials available inside TDGP Membership) Hand-Toe Plank: 30 seconds hold, 45 seconds rest, 3 sets, Focus: to engage core and maintain a rigid posture. These should also tax your shoulders extremely well after shoulder day. (Full video tutorials available inside TDGP Membership) Ab Crunch Machine: 2 sets of 15 reps, 45 seconds rest between sets. Focus: engage core with each rep, do not use arms, elbows, or neck to crank the weight down (Full video tutorials available inside TDGP Membership)