Lifter's Work

This program is a basic strength focous for seasoned lifters who want to just focus on the basics but still hit everything they want to hit 

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Chest tri

Squat (Barbell)

Leg Extension

Hip abduction

hip adduction (Cable)

Pull-Up (Weighted)

Lat Pulldown

Bent Over Row (Barbell)

Bent Over Row (Dumbbell)

Standing Pullover (Cable)

Bicep Curl (Dumbbell)

Hammer Curl

Seated Dumbbell Curl

Standing Shoulder Press

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Shrug (Barbell)

Upright Row (Cable)

Single Arm Rear Delt Fly (Cable)

Face Pull

Romanian Deadlift (Barbell)

Single Leg Romanian Deadlift

Hamstring Curl

Standing Calf Raise

Seated Calf Raise

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Preacher Curl (Barbell)

Bayesian Curl

Reverse Wrist Curl (Barbell)

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