Brick sh!t house pt1

Focuses on strength and muscle mass
Notes- high bar* is wide squat

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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

Squat (Barbell)

Front Squat (Barbell)

Belt Squat

Leg Extension

Sit Up

Seated Hamstring Curl

Overhead Press (Barbell)

Bench Press (Close Grip)

Behind-the-Neck Push Press

Lateral Raise (Dumbbell)

Skull Crusher

V-Handle Tricep Pushdown (Cable)

Upper

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Good Morning

Bent Over Row (Barbell)

Hamstring Curl

Abs Crunch (Weighted)

Leg Raise (Captain's Chair)

Lower

High Bar Squat (Barbell)

Split Squat (Smith Machine)

Box Squat (Barbell)

Leg Press

Side Bend (Dumbbell)

Push Press (Barbell)

Pin Press Bench (Barbell)

Upright Row (Barbell)

JM Press

French Press

Deadlift (Deficit)

Pendlay Row

Cable Crunch

Bench Press (Barbell)

Sling Shot Bench Press (Barbell)

Floor Press (Barbell)

Lat Pulldown

Back Extension (Weighted)

Hammer Curl

Upper-peak

Bench Press (Wide Grip)

Incline Bench Press (Barbell)

T-Bar Row

Preacher Curl (Barbell)

Upper-wave 1

Spoto Press

Bicep Curl (Barbell)

Upper-wave 2

Rear Delt Fly (Dumbbell)

Upper-wave 3

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