𝔓𝔢𝔤𝔞𝔰𝔲𝔰

- Endurance based but once you can perform 12+ reps on on any of those 5 exercises, starting adding weight

- all accessory movements will be strength based, except for side delts, biceps, and triceps and are made for aiding with the main "compounds"

- Legs will be trained with a bodybuilding approach

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Military Press (Barbell)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Dips (Push)

Pull-Up (Bodyweight)

Inverted Row

Alternating Dumbbell Curl

Reverse Bicep Curl (EZ Bar)

Pull-Ups (Pull)

Seated Calf Raise

Romanian Deadlift (Barbell)

Goblet Squat

Hip Adductor (Machine)

Lying Leg Raise

Leg Extension

Legs

Bicep Curl (EZ Bar)

Decline Sit Up (Bodyweight)

Hamstring Curl

Full Body

0 reviews for 𝔓𝔢𝔤𝔞𝔰𝔲𝔰