Torso,limbs,P&P By FisH

strength plus hypetrophy for lifters who want to focus on push workouts 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Incline Chest Press (Machine)

Shoulder Press (Plate Loaded)

Lateral Raise (Machine)

Shrug (Barbell)

Chest Fly (Dumbbell)

Skull Crusher

Tricep Extension (Dumbbell)

Push Day(day 4)

Squat (Barbell)

Single-Leg Leg Curl

Preacher Curl (Dumbbell)

Single Leg Calf Raise

Calf Raise (Leg Press)

Hammer Curl

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Wrist Curls

LIMBS (Day 2)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Row (Dumbbell)

Seated Row (Cable)

Rear Delt Row

Lat Pulldown

Lateral Raise (Cable)

TORSO (Day 1)

Single Arm Rear Delt Cable Fly

High Row

Barbell Row

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Pull day ( Day 5)

Seated Overhead Press (Barbell)

Chest Fly (Cable)

Upright Row (Barbell)

Shrug (Dumbbell)

Push 2(shoulder focused) Day 6

Straight Leg Calf Raise

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