Welcome to the 4H Growth System 👋 First — Introduce Yourself 👤 Create a short intro post and include: 1️⃣ What's your name, and your training experience (how long you’ve been lifting) 2️⃣ How many hours per week do you realistically train 3️⃣ Your main goal right now? What do you suspect is holding you back?

Here’s how I trained today Warm-up (15 min total) 10 min light biceps work to get blood flowing 5 min joint prep (shoulders, elbows, wrists) Main Push Session (~40 min) • Machine incline chest press 1 warm-up set– 2 hard sets to failure • Machine lateral raises 3 controlled sets to failure • Dips 3 sets × 12 reps (all to failure) • Triceps extensions– 3 solid sets • Biceps preacher machine– 3 controlled sets Finish 5 min full upper-body stretching If you trained today, what did your session look like? If not, what’s the next workout you have planned? @Marvett Nelson @Yassir Akho @Michael Russo @Jessica Grant @Tai Kontouli

Welcome to @Jessica Grant Jessica is an educator who converts knowledge into digital products through her 30-Day Content-to-Publish Challenge, and she's one of us! @Jessica Grant Take your time to settle in, learn the ropes, and when you're ready, start to post your workouts in the discussion category. The welcome post will get you started. For everything else, feel free to reach out!