This program is designed to be a 3 day-a-week full-body routine, with one day focused on pushing exercises and another on pulling exercises. Each day also includes training of the antagonist arm muscles.

This program is designed to be a 4-day-a-week full-body routine, with one day focused on pushing exercises and another on pulling exercises. Each day also includes training of the antagonist arm muscles.

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Week 1

Week 2

Week 3

Push Up (Incline)

Standing Calf Raise

PUSH 2

Seated Hamstring Curl

PULL 2

PUSH 1

PULL 1

Rear Delt Fly (Cable)

Wide Grip Pull-Up

Preacher Curl (Barbell)

Overhead Tricep Extension (Cable)

Neck Curl

Neck Extension

Day 1 

Seated Row (Machine)

Push Up (Weighted)

Single Preacher Curl

Overhead Extension (EZ Bar)

Back Extension

Reverse Wrist Curl (Dumbbell)

Full body 2

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