Rey’s high frequency training U/L/Limbs

This is a program leaning towards more advanced trainees but also if you’re new and ready to push the volume then fuck it try it out. I’m no expert just a guy trying to introduce a high volume slay fest and see how I respond. Obviously these are more like guidelines than a strict program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bicep Curl (Barbell)

Overhead Tricep Extension (Cable)

Seated Dip (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Incline Chest Press (Machine)

Barbell Row

Bent Over Row (Dumbbell)

Lat Pulldown (Close Grip)

Chest Fly (Cable)

Pullover (Machine)

Rear Delt Fly (Machine)

Pendulum Squat

Front Squat (Paused)

Leg Extension

Seated Hamstring Curl

Single Leg Press

Cable Crunch

Ab Wheel

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Machine)

Shrug (Barbell)

Reverse Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Chest Fly (Machine)

Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

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