Simple&Clean All Kingdom, No Hearts 1.1

These are compound lifts that interest me combined w basic cable workouts that can be subbed w barbell versions. These are focused on building a foundation while having fun. Lacking body parts being hit are chest and legs. Stress and tweaking for later. Work for 3 months then see where you body is at and then tweak the workouts to target weaknesses.

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Week 11

Week 12

Zercher Squat (Barbell)

Hang Power Clean

Deadlift (Barbell)

Barbell Row

Lower (Full CNS)

Farmer's Walk (Weighted)

Kroc Row

Rear Delt Fly (Machine)

Sit Up

Push Up

Full Body (Pull Focus)

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Bench Press (Paused)

Lateral Raise (Dumbbell)

Hanging Leg Raise

Neck Curl&Extension

Upper (Push Focus)

Overhead Press (Barbell)

Dip (Weighted)

Chin-Up (Weighted)

Chest Fly (Dumbbell)

Arms (w one chest to makeup)

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