Strength Legends #1: A Short Workout That Works

I’m pumped you’re here for the first issue of Strength Legends. This is your weekly spot for tips, wins, and motivation to get stronger and leaner—no excuses, just results. Let’s git it.

Member Spotlight: Me, Diego.
I’m starting us off with my own win: Laste year I dropped 22 lbs of fat focusing on efficient workouts and protein-first meals. You’re next if you follow what I share below.

Efficiency Tip: A 30-Minute Back & Biceps Burner
I only had 30 minutes the other day, so I hit back and biceps hard. Here’s what I did:

• Chin-Ups: Grab a bar, palms facing you, pull your chest to the bar, lower with control. No bar? Use a sturdy table edge.

• Bicep Curls w/ Dumbbells: Stand tall, curl the weights to your shoulders, keep elbows tucked, lower slow.

• Bicep Curls (21s) w/ Z-Bar: 7 reps bottom to halfway, 7 halfway to top, 7 full range—feel the burn.

• Seated Rows: On a machine or with a band, pull handles to your waist, squeeze your shoulder blades.

• Reverse Pec Dec: On a machine, pull the handles back, focus on your rear delts—great for posture.

• Try It: Do 3 sets of 8-12 reps each, minimal rest. You’ll be done in 30 minutes, and your back and biceps will thank you —mine still are two days later.

Time Is Not an Excuse
Be like water—adapt. Time isn’t a barrier; it’s malleable. Got 30 minutes? Use my workout. Only 15? Pick 3 moves. Whatever time you have, you can make it efficient enough to see progress. It all builds toward your future gains—don’t let the clock stop you.

Your Turn: Share Your Win
Reply to this email with your latest strength or fat-loss win—like a new PR or a healthy habit you’ve nailed. You could be featured in the next issue!

Next Week
I’ve got something good coming your way—stay tuned for more ways to get stronger and leaner.

Keep pushing,
Diego
Strength Legends

P.S. Missed the Starter Guide? Grab it here.