DEMON TIME [5 DAY DEMON SPLIT]

This program focuses on the arms and lower lats for thickness and aesthetics also correcting imbalances.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Single Arm Pushdown

Overhead Tricep Extension (Cable)

Face Pull

Bicep Curl (Barbell)

Incline Bench Press (Smith Machine)

Hammer Curl

Arms + Chest

Trap Bar Deadlift

Barbell Row

Lat Pulldown (Close Grip)

Single Arm Machine Row

Chin-Up (Bodyweight)

Lu Raise

Banded Neck Rotations

Back

Squat (Barbell)

Leg Press

Leg Extension

Standing Calf Raise

Hanging Leg Raise

Dragon Flag

Legs + Abs

Dip (Weighted)

Bicep Curl (Dumbbell)

JM Press (Smith Machine)

French Press

Incline Chest Fly (Dumbbell)

Arms + Chest 2

Front Squat (Barbell)

Back Extension (Weighted)

Good Morning

Decline Crunch (Weighted)

Legs + Abs 2

Wide Grip Pull-Up

Single Arm Cable Hammer Curl

Walking Lunge (Dumbbell)

Machine Preacher Curl

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