torso&limbs/P/P modified by FisH

i created the program for me feel free to try it (high frequency training )

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Supported Row (Machine)

Bent Over Row (Barbell)

High Row

Rear Delt Fly (Cable)

Incline Curl (Dumbbell)

Calf Raise (Leg Press)

Hammer Curl

Wrist Curls

Pull day

Incline Chest Press (Machine)

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Lat Pulldown

Seated Row (Cable)

Single Arm Row (Dumbbell)

Torso

rest 3 to 5 mins for squat and 3 mins for the rest of the exercises

Squat (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Tricep Pushdown (Cable)

Tricep Extension (Machine)

Limbs

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Machine)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Dumbbell)

Skull Crusher

PUSH DAY

Incline Bench Press (Barbell)

Chest Fly (Cable)

Seated Overhead Press (Barbell)

Upright Row (Barbell)

Hip Thrust (Dumbbell)

French Press

Incline Chest Fly (Dumbbell)

UpperBody STRENGTH

lowerbody power

lower/Pull day

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