Heavy Duty: Total destruction

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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

Week 13

Week 14

Week 15

Week 16

Leg Extension (Banded)

Leg Extension

Zercher Squat (Barbell)

Lunge (Dumbbell)

Glute Bridge (Dumbbell)

Farmer's Walk (Weighted)

Legs, Abs 

Lat Pulldown

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Bulgarian Dip

Dip (Weighted)

Pec Fly (Dumbbell)

Chest Press (Machine)

Incline Bench Bicep Hammer Curl

Bicep Curl (Barbell)

Front Raise

Weighted Side Extensions

Chest, Bi, Abs

Pullover (Dumbbell)

Underhand Lat Pulldown

Barbell Row

Seated Row (Cable)

Stiff Leg Deadlift

Rear Delt Row

Back

As a warm up, open your external shoulder rotation, to prepare for BTN shoulder press. 

Lu Raise

Lying Side Lateral Raise

Lateral Raise (Cable)

Standing Behind Neck Shoulder Press (Barbell)

Upright Row (Barbell)

Tricep Pushdown (Cable)

Tricep Extension (Dumbbell)

Shoulders, Tri, Abs

Shoulder Press (Machine)

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