Barbell apocalypse

￼ This program is a four week power building/bodybuilding program to ensure you build strength and muscle I

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Cable Crossover

Incline Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

Lateral Raise (Cable)

Upright Row (Cable)

Lateral Raise (Dumbbell)

Push [ strength ]

High Bar Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Lying Leg Curl

Tricep Extension (Cable)

Skull Crusher (Dumbbell)

Overhead Tricep Extension (Cable)

Legs [ strength]

Lat Pulldown

Wide Grip Pull-Up

Lat Pulldown (Close Grip)

Cable Low Row

Chin-Up (Bodyweight)

Preacher car plate, loaded machine

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Pull [ strength ]

Reverse Wrist Curl (Barbell)

Reverse Wrist Curl (Dumbbell)

Standing Calf Raise

Calf Raise (Bodyweight)

Forearm andcalf

Incline Bench Press (Smith Machine)

Chest Fly (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Seated Overhead Press (Dumbbell)

Push [hypertrophy]

Seated Row (Cable)

Bayesian Curl

Hammer Curl (Cable)

Bicep Curl (Barbell)

Concentration Curl

Push [ hypertrophy ]

Platz Squat

Sissy Squat

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Tricep Extension (Barbell)

Leg [ hypertrophy]

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