PPL & Antagonist Hybrid programme

This program is mainly focused on the upper body especially on the arms and shoulders. Those who consider their arms and shoulders to be the weak point give this a try . It is high intensity time consuming but it'll be worth it

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Week 1

Week 2

Week 3

Week 4

Week 5

Warm up using pull ups & dynamic stretches 

Wide Grip Lat Pulldown

Seated Row (Cable)

Standing Pullover (Cable)

Barbell Row

Pull-Up (Bodyweight)

Hammer Curl

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Back & biceps

Bench Press (Barbell)

Pull-Up (Assisted)

Incline Chest Press (Machine)

T-Bar Row

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Chest & back 

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Skull Crusher (Dumbbell)

Rear Delt Fly (Cable)

Lateral Raise (Cable)

Front Raise

Arms (little bit of shoulders)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Cable Crossover

V-Handle Tricep Pushdown (Cable)

Tricep Extension (Cable)

Skull Crusher (Barbell)

Chest & tri

Shoulder Press (Machine)

Overhead Press (Barbell)

Lu Lateral Raises

Shrug (Barbell)

Reverse Wrist Curl (Barbell)

Side Crunch (Cable)

Hanging Toes To Bar

Shoulder & abs

The only leg day you get so don't leave the gym without destroying your legs

Romanian Deadlift (Barbell)

Squat (Barbell)

Leg Press

Hamstring Curl

Leg Extension

Seated Calf Raise

Legs 

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