Let's Grow‼️

For people who are in a plateau and want to gain a couple pounds of muscle in 16 weeks.

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

Week 13

Week 14

Week 15

Week 16

Chest and Triceps day with a little side delt work at the end. 

Incline Chest Fly (Dumbbell)

Dip (Assisted)

Chest Fly (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Push Day: Chest and Triceps

Back & Biceps with a little rear delt work at the end. 

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Shrug (Dumbbell)

Pull-Up (Assisted)

Bicep Curl (Dumbbell)

Preacher Curl (Machine)

Reverse Pec Deck

Pull Day: Back and Biceps

Quad & Hamstrings with a little adductor work. 

Leg Press (45 Degrees)

Hamstring Curl

Calf Raise (Leg Press)

Hip Adductor (Machine)

Leg Extension

Leg Day: Quad + Hamstrings

Seated Shoulder Press (Dumbbell)

Upright Row (Cable)

Bicep Curl (Machine)

Leg Raise (Captain's Chair)

Cable Crunch

Shoulder Day

0 reviews for Let's Grow‼️