Power Mountaindog (1)

Body sculpture with strength.
Please Read‼️❗️❗️
For squat and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs.
For military press, bench press, and barbell row, update their 1rm by increasing 5lbs every 2 weeks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pec Deck (Machine)

Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Pull-Up (Bodyweight)

Barbell Row

Seated Row (Cable)

Lat Pulldown

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

High Row

Squat (Barbell)

Leg Press

Lying Leg Curl

Leg Extension

Seated Calf Raise

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