Well, week two is in the books and I hope you guys are having fun. While thinking through the ideas for a weekend challenge I had an idea. I know a lot of guys out there follow the progress here on the site, but haven’t taken the leap into the program. Due to this, you never really get the chance to see the actual program and workouts.

It never gets easier you just get stronger.

So the weekend challenge is going to be a little different this year. I picked a random workout (really just opened the book to a random page — turns out it is page 98 for those following) and I am going to give you the exact workout that the team will be doing.

For you guys following the program, this will be a good eye opener on just how easy you have it now in phase one and a reminder that when you think your workouts are killing you, there is a lot more in store.

For you guys who are not doing the WBF: Toxic Masculinity program this is a chance to take a day and see what the hubub is all about.

So this workout is from Phase 7 and it is done on Saturdays. It is a Shoulder and Arm Workout. Get into the gym, whether you are on the program or not, and go fucking knock this out. See how it feels. Who knows, maybe you will get addicted. If so, get in touch through email or telegram message and we will set you up with the program. Sure, we already started, but we are still in phase one.

Weekend Challenge Workout: Arms and Shoulders (with decrease in reps, increase weight. Always aim for an RPE of 9.5)

Seated Barbell Mil Press: 12,10,8,6

Side Dumbbell Lat Raise 12,12,10,8 (on last set run the rack to failure all the way down)

2 Dumbbell Bent Over Row 12,10,10,8 (on last set run the rack to failure all the way down)

Dumbbell Shrugs 12,10,10,8 (on last set run the rack to failure all the way down)

Upright Barbell Row 12,10,10,8

Barbell Curl 4×12 (strip set to failure on last set)

Skull Crusher 4×12 (strip set to failure on last set)

Dumbbell Alt Bicep Curl (supinated) 4×12

Straight Bar Triceps Pushdown 4×10 (strip to failure all the way down)

Incline DB curl 4×10

Cable Overhead Triceps Extension 4×10

Concentration Curls 4×12

Seated Dumbbell Triceps Extension 4×10

Weighted Bench Dips 4×10

1000 Cable Curls

1 hour cardio (stair climber preferred)

This is the first time I made a WB Fitness Workout public. It is indicative of what we do 6 days a week in the gym. If you haven’t worked out with my program yet, give this a shot. It’s just one day. You very well may love it.

Congrats on finishing week 2 boys.

Keep that Grind ON!