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12 Week Transformation Challenge

12 week challenge transformation challenge Sign-Up
three programs to choose from!, Built your body of your dreams!
push, pull, legs!

BUILD MUSCLE & INCREASE YOUR SQUAT BENCH AND DEADLIFT!

five day bodybuilding split

Transform your body with high volume bodybuilding splits that were created with my own special twist to push your further in your training that you ever thought possible!

twelve week home program

Challenge yourself to BUILD MUSCLE & SHRED FAT with a series of workouts that can all be performed at home and the best part is that you can do them in REAL TIME with me!

Challengers
Community Feed

kimboy11

Do we post our pictures here for the 12 week challenge?

Al_Berube

You post them into the "transformation challenge"  album in your profile. 

sprtslover

Hey there, before I run off to do legs, I mentioned (and a couple responded) about me posting a video of how I like to do DB flies.  Well, I recorded it but will not allow me to do a direct upload, and this was just for you so I dont want to put this on my YouTube fitness site just to have a link to provide.  Sorry.....

For legs today though, going to do them a bit different.  Going to start in my condo as I usually do with dumbbells, but then going to the small complex gym to finish them off with leg press and leg extension.



Al_Berube

I've never tried a video upload to the site but I assume your able  to since  there is the manage videos page , I wonder why it won't work... Is it giving you some sort of error message? 

SebSystema

Mid challenge photo update! On the road this week, I was able to do only circuits and swimming at the hotel. And the intermittent fasting help a lot when the company have all the time, food to eat!

SebSystema

Thx Reg! I liked the last video on bicep!! 

ReggieBFitness

thank you bro. theres more to come. check out my last video.


Al_Berube

Wow man great, I look forward to looking this great one day, keep up the good work! 

sprtslover

Just completed a great chest workout.  What occurred to me is, I do flies a bit different than most.  If you want, I can do a quick video and show you how I do my DB flies.  Kinda like Scott's 3-Way fly for Shoulders.  I have been doing that exercise since the mid 90s, and he is only the 3rd person that I have personally ever seen doing it.  I dont do it as a burnout set though, I do it as a part of my routine.

RichDavis89

deffo! I'd watch your video mate

Scott_Herman

Let's see the video!

Al_Berube

Ya man lets see it! 

dwrightgmd


End of Week 7!! Down to 185.6 lbs (vs. 204 lbs on 12/31/16). Also, down to 14% bf (started at 20%). 5 weeks to go and get super shredded!! Proud of my progress so far and looking forward to see what 12 weeks of killer training and on point nutrition can do to transform my physique! I have cut body fat and increased my MQ to 87! @scott_herman

***Don't forget to check out and follow my Instagram at: @davidwright_fitness***


Scott_Herman

our next photo together is going to be an AB FLEX! 😁

RichDavis89

well done mate ! nly one month to go!! 

dwrightgmd

@scott_herman , you got it! You would win that one, but would be an epic photo! @richdavis89 , thank you!

Enygma


Snapshot of yesterday's one week update...


Sumo Deadlift 135 to 225

Romanian 105 to 145

Seated Leg Curl 145 to 160

Arnold Press 35 to 45


Crazy...  I am sure this will plateau at some point but I am enjoying this right now.  

 Not bad for an old man... :P


Scott_Herman

Wow what big jumps in numbers!!!  That is amazing @enygma!!  So awesome!

RichDavis89

BIG DISAPPOINTMENT !! I went from 20.7 percent body and in one week later  I'm 23.7.................. I know I was sick this week with heavy man flue ! But was not expecting that!! So.... Two potions... self pity and think sod it or ... just pack my gym bag for tomorrow and start smashing this !   

Scott_Herman

could just be thrown off from change in diet/water weight.  Give it a week!

RichDavis89

Thanks @sprtslover and @scott_herman . I had started taking creating for that week so I wonder if that had an effect on my body fat percent. donno about you guys but I'm looking forward to taking some update photos on the 28th 

Scott_Herman

I am looking forward to see them!! :-D

drewmarchese

hey scott,

ive been busy with school so ive been doing the 12-week bodybuilding split program getting in the gym as much as I can ( crazy class schedule). My biggest issue with these works outs is that my forearms get fatigued more then anything else of chest and back day, any suggestions?

Scott_Herman

Hey @drewmarchese, unfortunately that is going to happen until you build the strength you need.  A suggestion would be to get some wrist straps for back movements to help you but only use them when you start to fatigue.  These are the ones I use and the code MS10 will give you 10% off :-D (LINK) https://www.ironbullstrength.com/idevaffiliate/idevaffiliate.php?id=100&url=4

sprtslover

I've used wrist wraps for arms as well, curls to be specific.  Helps with the grip.  

sprtslover

Knocked out Body Beast Bulk Shoulders, but had some extra energy, so threw in a few extra sets.    


Super set

Lateral raises

Arnold press

3 sets


Progressive set

Upright row

6 sets


Super set

Alt. Front raises

Plate twist

3 sets


Progressive set

Reverse fly

6 sets


Single set

Shrugs

3 sets


Single set

DB Press

3 sets



sprtslover

Just finished Body Beast Bulk Arms.  Not going to try to lie to you, I measured my arms AND took the picture AFTER I was done.  

Let arm measured at a bit over 16.25.  The right arm measured at a bit over 16.5. 


Progressive set

DB standing curl

6 sets


Single set

DB French Curl (Overhead tricep Ext)     

4 sets


Force set

Curl bar

5 x 5 with 5 seconds in between


Super set

Skull Crushers with Close Grip Press

4 sets


Progressive set

Hammer Curl

6 sets


Progressive set

Tricep kickback

6 sets


Single set

Forearm curl

3 sets


sprtslover

People are always saying that my arms are not as big as I measure....and they flex.  I tell them, take a picture and draw a straight line from your elbow to your body.  How much arm is below that (usually they have very very little).  Then I say, do the same for my picture.  The stuff below is called.....TRICEP.....now please leave me alone....hahahahaha

Scott_Herman

hahaha yeah they always forget the tricep is 1/3 of the arm!!  that is a big addition to mass!!  too funny bro!

RichDavis89

mate check them guns!! keep pushing son!